Macronutrient Balance:
Protein: Lean Organic Chicken
Carbohyrdates: Strawberries, Apples, and Peppers
Fat: Chicken, and Extra Virgin Olive Oil

Amanda getting underneath the bar…

Dave and Dean Getting it Done…

Trout getting air on his Burpee…

VAGABOND NEWS: Within 6 weeks, I will be out of school and ready to go to Vagabond full-time at the gym… The hours, schedule, and set times will changed… Here is a brief look at what the hours will be starting on June 21st…
Morning Hours:
Monday, Tuesday, Wednesday,Friday: 6:00 am to 8:00 am(Adult Open Gym), 9:00 am to 10:00 am(Kids Class), 10:00 am to 11:00 am(Adult Open Gym)

Afternoon Hours:
Monday, Tuesday, Wednesday, Thursday, and Friday: 3:30 pm tp 7:30 pm, you must show up by 6:30 pm, to fit in your workout by 7:30 pm

Weekend Hours:
Saturday Hours: 8:00 am to 1:00 pm

Sunday Hours: 9:00 am to 11:00 am

This schedule could change, if people want to come in earlier in the mornings.. However, the afternoon classes will stay the same….. You must adhere to the schedule to properly get your workout in…

Dynamic/Mobility Warm-Up:
90 Degree Quad Stretch
Leg Swings
Inch Worm

Active Warm-Up: 15 seconds on x 60 seconds off for 2 Rounds of the following movements:
Ring Dips or Ring Holds
Handstand Holds
Butt Kicks

Workout of the Day:
“Vagabond Dumbbell Gone Bad”
Three Rounds of:
4 Minute Rounds of 1 Minute for each movement:
DB Push Press
DB Front Squat
DB Swings(Use 2 Dumbbells)
DB Walking Lunges

Rest 1:00 Minute between each round

Scaling and Levels:
Men: 30 to 35 lbs Dumbbells
Women: 20 to 25 lbs Dumbbells