"Friday 5.17.2019"

1. Vagabond Next Beginners Class on June 3rd, 2019:
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.
2. Kettlebell Kitchen At Vagabond:
We are excited to announce our 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:
Ordering instructions and FAQs can be found here:
Please use the gym zip code 02375 when building your account


3. Vagabond CrossFit Performs “Murph” on Monday, May 28th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.


4. Vagabond Circuit Training Class Starts on Sunday, June 2nd @ 8:30 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!

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option
3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
45 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Pull/Core/Upper Body Pull/Upper Body/PC + Conditioning

A1. Strict Supinated McGill Pull-Up Cluster, x 3 sets, rest 60 seconds.

When you perform these clusters, these are unweighted, make sure you pull up quick, and relax body before you grab pull up bar.

1. People can modify to Active Pull-Up Hangs, 20 seconds, rest 15 seconds, 20 seconds, rest 10 seconds, slight pull up with scap on pull-up bar.

2. People can also do Lat Pull-Downs, 12-15 reps x 3 sets.

A2. DB Ext Rotations, 8 reps/each arm x 3 sets, rest 45 seconds.

A3. Bird Dogs, 6 reps/each way x 3 sets, rest 45 seconds.


B. Conditioning of the following:

20-18-16-14-12-10-8-6-4-2 of the following:

Cal Row

50-45-40-35-30-25-20-15-10-5 of the following:

Jump Rope Singles

10-9-8-7-6-5-4-3-2-1 of the following:

Ball Slams


B. Fitness Phase

Upper Body/Core/Upper Body/Core + Conditioning

A. Front Squat, 5 sets of 3 reps, rest 60 seconds between sets.

Last Time Tested 1RM: January 21st

We did 5 sets of 3 reps last week, go up 5 lbs from last week for your end set.

B1. KB CrossOver Box Step-Ups, 8 reps/each way x 2 sets, rest 30 seconds.

B2. Deadbug Pressing Against Wall, 10 reps/each way x 2 sets, rest 30 seconds.


C. Conditioning of the following:

For Time of the following:

21-18-15-12-9-6-3 of the following:

Cal Assault Bike

15-13-11-9-7-5-3 of the following:

Pull-Ups(Sub Ring Rows or Pull-Up Hangs x 2 times the reps, so 15 pull ups would equal 30 second pull up hang, 13 pull ups would equal 26 second pull up hang, and cont.)

10-8-6-10-8-6-4 of the following:

Box Jumps Step-Down


C. Competition Phase

Squat Base + Snatch + Clean and Jerk + PC/Core/Upper Body + Run Conditioning

A. Front Squat Chain Speed, 2 reps x 10 sets, 35% of best 1RM, rest 30 seconds between sets.

B. Sumo Deadlift Chains(40 lbs total), 30% of best 1RM, 2 reps x 10 sets, rest 30 seconds between sets.

C. Snatch, 70% x 2 reps, 75% x1.1 reps, 80% x 1.1 reps, 70% x 1.1 reps, 75% x 1, 80% x 1.1, rest as needed.

D. Power Clean and Jerk, same %’s as snatch for Friday

D1. Toes to Bar Cluster Unbroken, 10.10 x 3 sets, rest 60 seconds

D2. Bird Dogs, 6 reps/each side x 3 sets, rest 120 seconds.

These are important, so do them!


E. For Time of the following:

Week 6 of Running Routine

Run Conditioning of the following: 

1600 Meter Runs x 2 sets, rest 10 Minutes plus

If you missed last week, then do last Friday Running Program.

These 1600 Meter Runs are not meant to be all out runs, take at least 20% off your best time, this is not a tester, find a comfortable pace and stay there for both sets.

Post Comments to Group Page.