"Friday 10.25.2019 + CrossFit Open 20.3 Workout Released: Options for all During Classes"

Vagabond Way with the CrossFit Open 20.3

There will be 3 choices for the Open 20.3 Workout. You will have the CrossFit Open RX, CrossFit Open Scaled, and The VBWAY Modified Option. For those who signed up for the Open and wants to be able to put a score into the Open Database, then you must do the workout for this to happen. If you did not sign up for the Open, and/or do not care to put a score in, then you have a choice for all 3. We highly recommend you go with the VBWAY Modified Workout.

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1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a personalized approach setting.
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2. Kettlebell Kitchen At Vagabond:
We are excited to announce our partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).
The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Please use the gym zip code 02375 when building your account.
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3. Vagabond Trunk or Treat on Sunday, October 27th, 2019 @ 12:00 pm:
Bring the kids down after your workout on Sunday 10/27 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
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4. Vagabond Costume Contest for Halloween on Thursday, October 31st for all Classes:
On Thursday, October 31st we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!

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5. Vagabond Kettlebell Speciality Class on Sunday, November 17th @ 10:00 am

CLICK BELOW TO REGISTER TODAY!

https://vagabond-crossfit.triib.com/events/vagabond-kettlebell-specialty-class/

The Kettlebell Swing is the foundation of effective Kettlebell training, and comes with a wide range of benefits.  In this class we will work on refining your technique and efficiently improve your training.
What you will learn: Cost of Class is $25.

  • Kettlebell safety
  • Power breathing 
  • Swing – starting from the Deadlift moving to Two-Arm Swing then One-Arm Swing
  • Troubleshooting drills along with progressions and regressions of the swing

We will then take what you learned and finish up with a group workout!

Lifestyle + Fitness Phase Option Workouts During Class Times

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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5 Minutes of the following:
Assault Bike x 20 seconds
KBS Russian x 10 reps
Goblet Squats x 10 reps
Jump Rope x 20 seconds

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II. Phases Strength + Conditioning Workouts:

A. Lifestyle, Fitness, and Competition Phase

20.3 CrossFit Open Workout

9 Minute Time Cap

21 Deadlifts @ 225/155

21 Handstand Push-Ups

15 Deadlifts @ 225/155

15 Handstand Push-Ups

9 Deadlifts @ 225/155

9 Handstand Push-Ups

21 Deadlifts @ 315/205

50 Feet Handstand Walk

15 Deadlifts @ 315/205

50 Feet Handstand Walk

9 Deadlifts @ 315/205

50 Feet Handstand Walk

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CrossFit Open Scaled Workout

9 Minute Time Cap

21 Deadlifts @ 135/95

21 Hand Release Push-Ups

15 Deadlifts @ 135/95

15 Hand Release Push-Ups

9 Deadlifts @ 135/95

9 Hand Release Push-Ups

21 Deadlifts @ 185/135

50 Feet Bear Crawl

15 Deadlifts @ 185/135

50 Feet Bear Crawl

9 Deadlifts @ 185/135

50 Feet Bear Crawl

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The Vagabond Way Modified Workout:

19 Minutes of the following @ intensified pace with sustainability:

15 Russian KBS

12 Goblet Squats

50 Foot Bear Crawl or 200 Meter Run or 12 Cal Assault Bike

9 Hand Release Push-Ups or DB Floor Press