Schedule for the Weekend: 1. Saturday, April 1st, 2017: 9:00 am Partner Workout 2. Saturday, April 1st, 2017: Open Gym 8:00 am-11:00 am 3. Sunday, April 2nd, 2017: 8:00 am Week 4 Circuit Training Class 4. Sunday, April 2nd, 2017: 9:00 am-11:00 am Open…
Week 72 of Training: Day 1: A. Negative Pull Ups @ 30×1 or Weighted Negative Pull Ups @ 30×1 Clusters, 2.2 x 3 sets, rest 1:30 between sets. B1. Zotman Curls @ 40×0, 6-8 repetitions x 3 sets, rest 1:30 between sets. B2….
Vagabond of the Month for March: Pastor Sonny CLICK HERE FOR FULL BIO. “The camaraderie and community!! Moving to MA last January this gym family has been crucial to helping me set down roots in the area. The Program, class structure, and trainers have…
Monday, April 3rd, 2017 Training: Warm-Up of the following: 2 Rounds of: 30 seconds of jump rope 30 seconds of jumping jacks 30 seconds air squats 30 seconds of plank holds + Focus: Sumo Deadlift Set-Up + Get Ready Warm-Up: 2 Rounds of: 10…
*Gym Brief for the Week* 1. Vagabond Next Beginners Class on April 3rd: We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program…
Vagabond of the Month for March: Pastor Sonny Month you were born in: July Where you are originally from and/or where you live now: Dansville NY, 60 miles SouthEast of Buffalo. GO BILLS!!! We have lived in Raynham since moving here in Jan. 2016…
*Gym Brief for the Week* 1. Vagabond Next Beginners Class on April 3rd: We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program…
Closing Message for the 2017 CrossFit Opens Thank you to everyone that participated in the 2017 CrossFit Open and the Saturday morning Vagabond Sweat Sessions! Each week I was so impressed with the dedication and grit each of you put into your workout. To…
*Gym Brief for the Week* 1. Vagabond Next Beginners Class on April 3rd: We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program…
Week 71 of Training: Day 1: A. Negative Pull Ups @ 21×1, 2-3 reps x 5 sets, rest 1:30 between sets. B1. DB External Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Strict Standing Press @ 30×1, 8-10…