1. Vagabond Next Beginners Class on June 4th, 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 Ladies Night Out on Saturday, May 19th @ 7:30 pm:
Join us for a ladies night in at Vagabond CrossFit on May 19th at 7:30PM! Wine tasting is a fun way to learn about wine while enjoying the great company of friends in a private setting; sipping inside of a gym takes it to the next level! Tim Paulus, a VBC member, Culinary Institute of America graduate, and Wine Buyer for a gourmet grocer on the South Shore, will hang out at Vagabond with a selection of 8 wines to sip, savor, and enjoy along with personalized tasting notes. For 90 minutes, he will cover everything from tasting tips, wine facts, food pairing ideas and anything else VBC members may be interested in regarding the wine industry. Don’t miss out on this fun night whether you’re a wine novice or a cork dork – everyone will feel welcome!
You must pay and sign up in advance. Please join this event but note that your spot is guaranteed only with payment:
$15 cash in advance or account charge
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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.
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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
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3 Sets of the following:
20 Seconds of Burpees
Rest 10 Seconds
20 Seconds of Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body + Conditioning
A1. KB Hold CrossOver Box Step-Ups, 6 reps/each leg x 3 sets, rest 45 seconds.
A2. Weighted Sit-Ups Anchored, 15-20 reps x 3 sets, rest 45 seconds.
People can sub in 45 second plank holds total time instead of sit-ups, due to back injury or rehabbing back, perform stability hold plank instead
A3. Ring Rows, 8-10 reps x 3 sets, rest 45 seconds.
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B. Complete the following of:
AMRAP 18 Minutes of the following:
Run 200 Meters
12 DB Thrusters
Run 200 Meters
12 Burpees
People can sub in row for 250 meters for each 200 meter run
B. Fitness Phase
Lower Body/Core + Conditioning
A1. High Bar Back Squat, 65%, 6 reps x 3 sets, rest 15 seconds.
A2. Tall Box Jumps, 5 reps x 3 sets, rest 15 seconds.
A3. KB Front Rack Hold, 45 seconds x 3 sets, rest 1 minute between sets.
Inhale/Exhale thru nose and belly
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B. Complete the following of:
AMRAP 18 Minutes of the following:
Run 200 Meters
12 Thrusters @ 75/45 lbs
Run 200 Meters
8 Lateral Burpees
People can sub in row for 250 meters for each 200 meter run
C. Competition Phase
Posterior Bend/Core + Oly Press + Posterior Chain/Upper Body Pull/Upper Body Pull + Conditioning
A1. Traditional Deadlift, 65%, 5 sets of 3 reps, rest 15 seconds.
A2. Weighted Squat Jumps, 10 reps x 5 sets, rest as needed between sets.
B. Push Press, 5 sets of 3 reps, 80%, rest 1-2 minutes between sets.
C1. Reverse Hyper, 10 reps @ heavyweight x 3 sets, rest 1 minute.
C2. DB Floor Press, 6-8 reps heavy x 3 sets, rest 1 minute.
D1. Weighted Bar Dips, 3-5 reps @ mod weight x 3 sets, rest 90 seconds.
D2. Pull Thrus, 12-15 reps x 3 sets, rest 60 seconds.
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E. Run Conditioning of the following:
Aerobic Based:
5 Sets of the following;
Run 400 Meters, Walk Back 400 Meters for Rest Time, then go again, efforts are aerobic based, focus on recovery walk on way back.
or
Perform CrossFit Conditioning of:
4 Rounds for time of the following:
21/15 Cal Assault bike
15 Toes to Bar
9 Thrusters @ 95/65 lbs
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