"Friday 7.20.2018"

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 Internal Competition Throwdown on Saturday, September 22nd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 22nd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!

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3. 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!

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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 Banded Pull-Aparts
Rest 10 Seconds
30 Seconds of Indian Push-Ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body/Posterior Asst + Conditioning
A. Traditional Deadlift, 5 sets of 3 reps, rest as needed between sets.
B1. Back Extensions, 8-10 reps x 3 sets, rest 30 seconds.
B2. KB Row, 6 reps/each arm x 3 sets, rest 30 seconds.
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C. Complete the following of:
18 Minutes of the following:
10 DB Hang Power Cleans
100 Meter Run
5 Knees to Elbows or Knee Raises or 8 Sit-Ups
100 Meter Run
45 Second Mod Assault Bike Ride
B. Fitness Phase
Lower Body/Core + Conditioning
A1. Front Squat, 75%, 5 sets of 3 reps, rest 1 minute.
Look at July 11th, we did 65% of front squat
A2. Ball Pressing Core, 8 reps @ 3 second pause x 5 sets, rest 1 minute.
A3. KB Rotational Row, 5 reps/each side heavy x 5 sets, rest 1 minute.
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B. Complete the following for time of:
18 Minutes of the following:
12 Hang Power Cleans @ 115/80, 95/75, 85/65 lbs
100 Meter Run
6 Front Squats @ above weight
100 Meter Run
45 Second Mod Cal Row
C. Competition Phase
Upper Body Press/Core + Oly Snatch + Upper Body Press/Upper Body Pull + Conditioning
A. Power Snatch Cluster, 1.1 x 3 sets, 70% or more, rest 1-2 minutes between sets.
B. Front Squat, 5 sets of 3 reps, 75%, rest 1-2 minutes between sets.
C. Snatch High Pull @ mod effort, 3 reps x 5 sets, rest as needed.
D1. Strict Handstand Push-Ups, AMRAP 20 seconds x 4 sets, rest 30 seconds.
D2. 100 Meter KB Double Arm Farmer’s Carry x 4 sets, rest 90 seconds.
E1. Weighted Bar Dips, 4-6 reps @ 3 second tempo down x 3 sets, rest 45 seconds.
E2. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds.
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E. Every Minute on the Minute x 15 Minutes of the following:
Minute 1: 100 Meter Sprint Run
Minute 2: 10 DB Snatch(5/each arm alternating) + 20 Double Unders
Minute 3: 5 Power Snatch + 3 Overhead Squats @ 135/95, 115/80, 95/65 lbs
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