SCHEDULE FOR HOLIDAY WEEK FOR THANKSGIVING:
Friday November 27th Black Friday
9 am to 115 pm: Open Gym + 1:15 pm to 2:30 pm: Gym Closed
230 pm to 530 pm: Open Gym
+
Vagabond of the Month for October: John Mac
“There is not just one best thing about Vagabond, there are a plethora of things that make Vagabond the best. It’s the people, it’s the coaches, it’s a family, a community. I could not see myself going to another gym. Hell would have to freeze before I went to another gym!”
+
RULES FOR MASK WEARING INSIDE GYM:
Starting as of this Friday, November 6th, people will have to wear masks while they walk into building like they have and go to their X, once they are at X or there designated spot, they may take mask off, and while moving around inside gym, they must put mask on and have by persons!
+
Upcoming Events for VBWAY Community
Vagabond Annual Food Drive Virtually with Gift Cards Between November 9th- November 21st Collection Time
We’ll be collecting donations thru November 9th thru November 21st next month to directly benefit the Easton Food Pantry-
Money or grocery gift cards are what we will be collecting this year!
+
Vagabond Circuit Training Class Starts on Sunday, January 3rd @ 9:00 am:
To reserve spot today, contact Kevin for more information on this moderate intense, high volume class based on Bodyweight + Accessory Movements that allows you to work thru multiple workouts in a moderate intense environment, which is great for weight loss, sweating, and eliciting the dose response we are looking for thru building the aerobic/cardio system. Spots are limited to 15 people in total for the class. Contact us today for more information to reserve spot! 5 Weeks for a total of $80.
+
Vagabond Open Gym Format New Schedule When Officially Open
Here is our new schedule to allow all to have more time to get to the gym during this “new normal”. This will allow all of you not too stress about getting to a class but be able to show up when you want and with your friends as well. This will allow us as a staff to shift our focus on coaching, teaching, helping and guiding each person and small group to the best of their ability and be able to give you guys more from all our staff and coaches during the open gym hours for PROPER, GUIDED COACHING instead of just managing a class. This will also allow all to feel comfortable in smaller groups and be able to choose when you want to come in! We will still have group classes on the weekends and our ever famous Partner Workout Saturday! More info to come but still same workouts from all 3 phase AND babysitting from 9-10 am as always. As 9 years ago I developed this 3 phase system to allow for more options for Vagabonds and to keep safe and be productive and this is the VBWAY!
PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
+
START STRENGTH + ACCESSORY….
+
II. Phases Strength + Conditioning of the following:
A. Lifestyle Phase
Upper Body Push/Upper Body Pull + Conditioning
A1. DB Single Arm Floor Press, 10 reps/each armx 4 sets, rest 30 seconds.
*Make sure you have one dumbbell in one hand, and no dumbbell in other hand, focus on lower back being neutral and resisting rotation as you descend the DB into lowering position.*
A2. Inch Worm, 5 reps x 4 sets, rest 30 seconds.
A3. DB Tate Press, 10 reps x 4 sets, rest 30 seconds.
A4. Double Leg Hip Rocks, 10 reps x 4 sets, rest 30 seconds.
+
B. Conditioning of the following:
5 Minutes of the folllowing:
Row @ Moderate Pace
*Rest 2 Minutes*
4 Minutes of the following:
10 In Place Lunges Weighted(5/each side)
5 Cal Row (100 Meter Run)
10 DB Strict Press
5 No Push-Ups Burpees
*Rest 90 Seconds*
3 Minutes of the following:
15-20 Second Quad Hold
50 Jump Rope Singles
*Rest 60 Seconds*
2 Minutes of the following:
5 DB Row/each arm
5 DB Curls
*Rest 30 Seconds*
1 Minute of the following:
Row @ Hard Pace
*Done*
+
B. Fitnes Phase
A1. DB Single Arm Bench Press, 10 reps/each arm x 4 sets, rest 30 seconds.
*Make sure you have one dumbbell in one hand, and no dumbbell in other hand, focus on lower back being neutral and resisting rotation as you descend the DB into lowering position.*
A2. Inch Worm, 5 reps x 4 sets, rest 30 seconds.
A3. Banded Push-Downs, 20 reps x 4 sets, rest 30 seconds.
A4. Double Leg Hip Rocks, 10 reps x 4 sets, rest 30 seconds.
+
B. Conditioning of the following:
5 Minutes of the folllowing:
Assault Bike @ Moderate Pace
*Rest 2 Minutes*
4 Minutes of the following:
10 In Place Lunges Weighted(5/each side)
5 Cal Assault Bike(100 Meter Run)
10 DB Strict Press
5 Burpees
*Rest 90 Seconds*
3 Minutes of the following:
15-20 Second FLR Hold
50 Jump Rope Singles
*Rest 60 Seconds*
2 Minutes of the following:
5 DB Row/each arm
5 DB Curls
*Rest 30 Seconds*
1 Minute of the following:
Assault Bike @ Hard Pace
*Done*
Post Comments to Group Page.