1. Vagabond Next Beginners Class on July 23rd, 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 Annual Summer Party on Saturday, July 28th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 5th! We’ll have food, yard games, swimming and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!

3. 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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2 Sets of the following:
20 Seconds of KBS
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body/Posterior Asst + Conditioning
A1. DB or KB Split Squats, 6 reps/each leg x 3 sets, rest 45 seconds.
A2. Ring Row, 5 reps @ 5 second lowering phase + 1 second hold @ top x 3 sets, rest 60 seconds.
Follow 5 second tempo down, in control.
A3. Banded Leg Curls, 15 reps x 3 sets, rest 90 seconds.
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B. Complete the following of:
4 Rounds for time of the following:
21 Cal Row
15 DB Hang Power Cleans
9 DB Front Squats
no rest, this is a tester, go for it, and finish!
B. Fitness Phase
Lower Body/Core + Conditioning
A1. Power Clean Cluster, 80%, 1.1.1 x 4 sets, rest 1 minute between sets.
A2. AB Wheel Roll-Outs, 8-10 reps x 4 sets, rest 1 minute between sets.
If you need to use stability ball for roll outs, use that. If you cannot perform roll outs, then perform Plank Holds, 35 seconds, rest 5 seconds, 35 seconds x 4 sets
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B. Complete the following for time of:
4 Rounds for time of the following:
18 Cal Assault Bike or Run 400 Meters
15 Hang Power Cleans @ 115/85, 105/75 lbs, 95/65 lbs
12 Bar Facing Burpees
C. Competition Phase
Upper Body Press/Core + Oly Snatch + Upper Body Press/Upper Body Pull + Conditioning
A. Split jerk Cluster, 5 sets of 1.1.1, rest as needed between sets.
B. Squat Snatch Cluster, 1.1 x 3 sets, 80% or more, rest 1-2 minutes between sets.
C. Front Squat, 5 sets of 3 reps, 65%, rest 1-2 minutes between sets.
C1. DB Bench Press, 6-8 reps x 3 sets, rest 1 minute.
Go up in weight from June 29th, 2018, we did 8-10 reps
C2. Banded Push Downs, 20 reps x 3 sets, rest 1 minute.
D1. KB Rotational Row Heavy, 5 reps/each side x 3 sets, rest 45 seconds.
D2. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds.
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E. Complete the following of:
6 Sets @ Moderate Effort of:
60 Second Row
rest 15 seconds walk
10-12 Chest to Bar Pull-Ups
rest 15 seconds walk
60 Second Shuttle Run
rest 15 seconds walk
8-10 Burpee Box Jumps
rest 30 seconds assault bike easy light pace-this is your recovery time
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