1. Vagabond Next Beginners Class on November 6th, 2017:
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 is 6 small group 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 small group setting.
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2. Vagabond Trunk or Treat on Saturday, October 28th, 2017 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10/28 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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3. Vagabond Costume Contest for Halloween on Tuesday, October 31st for all Classes:
On Tuesday, October 31t 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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4. Vagabond Circuit Training Class on Sunday, November 12th @ 8:00 am:
We will be offering our Vagabond Circuit Training Class for the Winter Session starting on Sunday, November 12th @ 8:00 am. The class runs for 6 weeks and the cost is only $80 for the six week class that meets every Sunday at 8 am. Sign up today to reserve your spot. See Kevin.

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach led warm up focusing on opening up hips and some variation of a hip stretch-coach option
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2 Sets of the following of Coach Run Warm-Up:
15 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
15 Seconds of Squat Jumps or Air Squats-Client Choice
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Conditioning
A. Front Squat, build to a heavy set of 2, 10 minute time limit.
Last time we tested was 1RM, April 10th, 2017, weight will be lighter, but this is a starting point if you tracked on this date.
B1. Banded Leg Curls, 20 reps x 2 sets, rest 45 seconds between sets.
B2. Banded Good Mornings, 20 reps x 2 sets, rest 45 seconds between sets.
You can use red or blue bands for the banded good mornings.
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C. 3 Sets of the following:
AMRAP 4 Minutes and 30 seconds of the following:
4 Cal Assault Bike(6 Cal Airdyne)
6 Hanging Knee Raises or Sit-Ups
8 Goblet Squats or Wall Balls
Rest 1 Minute between sets
B. Fitness Phase
Olympic Lifting Base + Conditioning
A1. Front Squat @ 80%, 3 reps x 3 sets @ 21×2, rest 45 seconds between sets.
2 second lowering phase, 1 second pause, ,no rest in bottom, 2 second pause at top
A2. Standing Cable Row or Banded Cable Row, 10 reps/each arm x 3 sets, rest 45 seconds between sets.
Do not let the elbow of the pulling arm to go behind the body, and make sure elbow is slightly out, about 30 degrees, and keep head in slight chin tuck, keep spine neutral, and flat
A3. Db Zotman Curls, 10-12 reps x 3 sets, rest 45 seconds between sets.
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B. 3 Sets of the following:
AMRAP 4 Minutes and 30 seconds of the following:
4 Cal Row
8 Sit-ups
10 DB Snatch(5/each arm)(Take these from the ground and alternate each repetition)
Rest 1 Minute between sets
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core 
A. Speed Deadlift Banded, 3 reps x 8 sets @ 55% of 1RM, rest 30 seconds between sets.
B. Clean and Jerk of the following:
2 reps @ 50%
2 reps @ 55%
2 reps @ 60%
1 rep @ 70%
1 rep @ 80%
1 rep @ 90%
C1. Pistols, 8 reps/each side x 3 sets, rest 1 minute.
C2. Clean Pull, 90%, 5 reps x 3 sets, rest 1 minute.
C3. Banded Face Pulls, 20 reps x 3 sets, rest 1 minute.
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D. Gymnastics Training of the following:
40 Feet Handstand Walk x 4-5 sets, rest 1-2 minutes between sets.
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E. Alactate Bike Work of the following:
12 Sets of the following:
10 Second Max Effort Sprint Assault Bike, rest 1 minute to 1 minute and 15 seconds between sets.
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