Vagabond of the Month for October: Steve Spritzer. CLICK HERE FOR FULL BIO.

What’s the best thing about Vagabond?
“Without a doubt, the best thing about Vagabond is the coaching staff. It really is what sets Vagabond apart. The coaches all have their individual strengths which make them unique, and when put together, this group is head and shoulders above the rest.”

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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 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!

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 Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 Banded Pull Aparts
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Conditioning
A. Speed Front Squat, 3 reps x 8 sets, rest 45 seconds between sets.
Use between 45-55% of your best 1RM
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B. Complete the following for time of:
4 Rounds of the following:
Run 100 Meters
15 Kettlebell Swings
12 Goblet Squats
Run 100 Meters
15 Ball Slams
12 DB Push Press
This is a tester workout, make sure you keep track of time.
B. Fitness Phase
Olympic Lifting Base + Conditioning
A1. Traditional Deadlift, 1 rep heavy x 4 sets, rest 1 minute between sets.(Can sub in Front Squats, 3-5 reps x 4 sets instead of deadlift if client wants to switch movements)
A2. Side Bridges, 20 seconds/each side x 4 sest, rest 1 minute between sets.
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B. Complete the following for time of:
4 Rounds of the following:
Run 100 Meters
15 Kettbell Swings
12 Wall Balls
Run 100 Meters
30 Double Unders(50 Single Unders)
12 Burpees
This is a tester workout, make sure you keep track of time.
C. Competition Phase
Dynamic Effort Lower Body + Olympic Pull or Clean and Jerk + PC/Core 
A. Overhead Squat of the following:
2 reps @ 75%
2 reps @ 82%
2 reps @ 84%
1 rep @ 88%
1 rep @ 90%
B. Clean and Jerk
On the Minute, Every Minute x 8 Minutes of the following:
Minute 1: 2 reps @ 75% of clean and jerk
Minute 2: 1 rep @ 90% of clean and jerk
C. Complete the following Gymnastics:
Every Minute on the Minute x 12 Minutes of the following:
Minute 1: 5 pistols/each leg
Minute 2: 30 Feet Handstand Walk or Handstand Hold x 30 seconds
Minute 3: 50 Double Unders
C1. Banded Leg Curls, 25 reps x 3 sets, rest 1 minute.
C2. Banded Good Mornings, 25 reps x 3 sets, rest 1 minute.
C3. Banded Pull-Aparts, 20 reps x 3 sets, rest 1 minute.
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E. Lactate Row Work of the following:
8 Sets of the following:
125 Meter Row Sprint, rest 2-3 minutes between sets.
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