1. Vagabond Next Beginners Class on December 4th, 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 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.
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3. Vagabond Annual Workout for the Easton Food Pantry on Saturday, November 18th @ 9:00 am:
We’ll be collecting donations all month long next month to directly benefit the Easton Food Pantry- please give big and rsvp here for the workout on 11/18!
We will be collecting canned goods all month long in November and will top it off with our annual workout! Please consider donating and joining in on 11/18.
Here’s a list of the items most in need:
Cereal, Pasta, Pasta Sauce, Soup, Baked Beans, Canned Vegetables, Canned Fruit, Tuna or other canned meat/fish, Peanut Butter & Jelly and, of course, Money or grocery gift cards!

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4. Vagabond 6th Annual Holiday Party on Saturday, December 16th @ 7:00 pm to Midnight:
Join us all on Saturday, December 16th from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our 8th Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the new Barret’s Ale House in West Bridgewater. Save the date and go to our Facebook Annual Holiday Party Page.
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5. Vagabond Toy Drive on Saturday, December 9th @ 9:00 am
Join us all month long in December for the annual Vagabond Toy Drive to support the child life specialists at Boston Children’s Hospital. This is our 5th year partnering with our friends at Flynn’s Farm and we hope this is the most generous year yet! We will top off the drive with a benefit workout on 12.17- RSVP now @ our Facebook Annual Toy Drive Page.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings-Russian
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Conditioning
A1. Front Squat @ 31×1, 3 reps x 3 sets, rest 1 minute between sets.
A2. Turkish Get-Ups, 2 reps/per side x 3 sets, rest 1 minute between sets.
Do your best on these, and use weight heavy per side, or if new to movement, try lightweight, and go from there.
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B. Complete the following for time of:
“Veterans Day Salute”
20-15-10-5 of the following:
Cal Assault Bike(25-20-15-10 Cal Airdyne)
Box Step-Ups
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Rest 5 Minutes
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20-15-10-5 of the following:
Cal Assault Bike(25-20-15-10 Cal Airdyne)
Ball Slams
B. Fitness Phase
Olympic Lifting Base + Conditioning
A1. High Bar Back Squat @ 30×1, 3 reps x 3 sets, rest 1 minute between sets.
Focus on the 3 seconds down protion
A2. Turkish Get-Ups, 2 reps/per side x 3 sets, rest 1 minute between sets.
Do your best on these, and use weight heavy per side, or if new to movement, try lightweight, and go from there.
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B. Complete the following for time of:
“Veterans Day Salute”
20-15-10-5 of the following:
Cal Row
Hang Power Snatches @ 75/45 lbs
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Rest 5 Minutes
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20-15-10-5 of the following:
Cal Row
Hang Squat Cleans @ 95/65 lbs
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core 
A. Front Squat of the following:
2 Rounds of the following, rest as needed between sets.
3 reps @ 70%
2 reps @ 74%
1 rep @ 78%
B. Power Clean + Squat Clean of the following:
6 Sets x 1 rep
1 rep consists of 1 Power Clean + 1 Squat Clean, athlete can build up in weight as they see fit.
C1. L-Pull-Ups or Strict Pull-Ups, 5 reps x 4 sets, rest 45 seconds.
C2. Ring Push-Ups, 10-15 reps x 4 sets, rest 45 seconds.
C3. Pistols, 6 reps/each leg x 4 sets, rest 45 seconds.
C4. Banded Pull-Aparts, 20 reps x 4 sets, rest 2 minutes.
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D. Lactate Bike Work of the following:
8 Sets of the following @ hard, hard effort of:
12/8 Cal Assault bike, rest 2-3 minutes of full rest between sets. Follow this, go hard on bike, you will need the 2-3 minutes of rest between each set, if you are hitting the right stimulus.
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