Due to a Power Outage at Vagabond, we will be closing the gym today(Friday) by 530 pm, there will be no classes, and we will assume Saturday 18.2 Open Workout will be on as scheduled and everyone can take part in the 18.2 Open Workout either Saturday, Sunday, or Monday! We apologize for the inconvenience, and please everyone be safe and see you all Saturday!
Heats for 18.2 CrossFit Open Workout for Saturday will be released Late Thursday/Early Friday AM
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1. Vagabond Next Beginners Class on March 19th, 2018:
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 Easter Egg Hunt on Saturday, March 31st @ 1030 am at Flynn Family Farm:
We will be having our Annual Vagabond Easter Egg Hunt on Saturday, March 31st @ 10:30 am at the Flynn Family Farm. All families, children, older kids, and everyone is invited to take part in this great event, and it will be our first time at the Flynn Family Farm at 492 Bay Road in Easton. Looking forward to a great time, and do not forget to save the date!
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3. Vagabond Check-In Contest During the CrossFit Opens:
Every Year at Vagabond we have a 5 week social media online competition, where each Vagabond will have a chance to win a weekly prize, and then the grand prize of a free month membership with a random drawing for those who took part in the check in contest. Starting Wednesday, February 21st until the end of the Opens, all you have to do is check into Vagabond when you attend a class, and we will keep a running tally, and each week, the highest total number of check ins done by that person, will receive a prize for the most check ins. Simple as that, check into Vagabond on Facebook, and your on your way to winning!
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4. Kettlebell Kitchen At Vagabond:
We are excited to announce our new 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.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Kettlebell Swings
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat/Core + Conditioning
A1. KB Hold Box Step-Ups, 5 reps/each leg heavy x 4 sets, rest 60 seconds between sets.
A2. KB Front Rack Hold Carry, 30 seconds x 4 sets, rest 60 seconds between sets.
Make sure core is engaged, elbows tight to body, head in neutral position, and breathing thru nose and exhaling thru mouth.
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B. 14 Minutes on the Clock of the following:
30 Second Row
12 Burpees
30 Second Plank Hold
12 Wall Balls or Goblet Squats
B. Fitness Phase
Lower Body/Core + Conditioning
A1. High Bar Back Squat, 3 reps @ 3 second lowering phase x 5 sets, rest 1 minute.
Last week we did the same reps + lowering phase, go up in weight slightly from last week is goal, make sure you do your best to come out of the bottom as fast as possible. This is the last week of this Back Squat @ 3 rep, go up from last week, or not feeling it, stay at same weight from last week, or go down in weight.
A2. KB Farmer’s hold, 30 seconds x 5 sets, rest 1 minute.
This is meant to be hard, so you will stand in still position, inhale thru nose, exhale thru mouth, engaged core, head neutral, and tight body.
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B. 14 Minutes on the Clock of the following:
8/6 Cal Assault Bike
12 Ball Slams
8/6 Cal Assault Bike
12 Front Squats @ 115/75 lbs, 95/65 lbs or Overhead Squats @ 95/65 lbs, 75/45 lbs
C. Competition Phase
CrossFit Opens 18.2 Workout
We will be doing Opens Workouts for those who are going for their best score, and best opens performance, then do, on Friday + Monday for the next 5 weeks.
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