"Monday 10.31.3016 + Happy Halloween + Vagabond Costume Give-Away"

Vagabond Costume Competition for Classes

Vagabond Costume Contest this Monday, October 31st for all classes. Best dressed costumes during class time will receive a free personal training session with any coach of their choosing.


All Regular Classes for Holiday on Monday, October 31st:

6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm Regular Class, and 735 pm


Gym Brief for Month of November
1. Vagabond Next Beginners Class on November 21st:
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. Vagabond Fall Circuit Class is Back for the Fall Session for Sunday, November 13th @ 8:00 am:
The cost of the aerobic/cardio style class is $80 for 6 weeks, and will meet every Sunday starting on Sunday, November 13th @ 8:00 am. All Vagabond and Non-Vagabond Members are allowed to join and encouraged to try a different style class with a different approach compared to group classes. We will focus on moving, sweating, and just getting a great workout in on a Sunday Morning. Contact Kevin at [email protected] to save spot today or comment on sign up thru Facebook group page to reserve spot.


3. Vagabond Fourth Annual VBC Food Drive for the Easton Food Pantry on Saturday, November 19th @ 9:00 am.

 We’ll be collecting donations all month long next month to directly benefit the Easton Food Pantry- please give big and rsvp here for the workout on 11/19!

We will be collecting canned goods all month long in November and will top it off with our annual workout! Please consider donating and joining in on 11/19.

Here’s a list of the items most in need:
Cereal, Pasta, Pasta Sauce, Soup, Baked Beans, Canned Vegetables, Canned Fruit, Tuna or other canned meat/fish, Peanut Butter & Jelly and, of course, Money or grocery gift cards!


I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
3-5 minutes of workout prep
Row 100 Meters
5 Burpees
5 Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squatting + Single Leg/Upper Body Pull/Core + Short Conditioning
A1. Traditional Deadlift, 4-6 reps x 3 sets, rest 60 seconds.
*Build up in weight every set, if need to raise height of deadlift, use blocks.*
A2. Ring Rows, 8-10 reps @ 21×1 x 3 sets, rest 60 seconds.
B. 8 Sets of the following @ High Effort of the following:
12/8 Calorie Assault Bike(15/12 Calorie Airdyne)
10 Kettlebell Swings Russian
8 Burpees
Rest 60 seconds between sets.
B. Fitness Phase
Posterior Bending Oly + PC/Core/Upper Body Pull + Short Conditioning Lactate
A. Clean Deadlift(1 rep) + Hang Power Clean(1 rep) + Hang Squat Clean(1 rep) x 5 sets, rest as needed between sets.
Get 1RM for Squat from October 3rd
B. 8 Sets of the following @ Hard Aerobic Effort:
15/12 Cal Row
8 Hang Squat Cleans @ 135/95 lbs, 115/75 lbs, 95/65 lbs
Rest 60 seconds between sets.
C. Competition Phase
Bending Oly + Lower Body + Posterior Chain + Posterior Chain/Posterior Chain + Row Conditioning Mono or Assault Bike-Power Work-Week 4 Squat-Hatch-Day 1
1) Squat Clean, 1 rep x 3 sets @ 60%, 1 rep x 3 sets @ 70%, 1 rep x 3 sets @ 75, rest as needed between wets.
2) Clean Pull Cluster, 3 reps x 3 sets @ 95%, rest as needed between sets.
3) High Bar Back Squat, 8 reps @ 65%, 8 reps @ 70%, 6 reps @ 80%, 6 reps @ 85%, rest 2 minutes between sets.
4) Front Squat, 75% x 2 reps x 4 sets, rest 2 minutes between sets.
5) Reverse Hypers, 15 reps x 3 sets @ 30% of back squat, squeeze at top position, activate glutes
6) AMRAP 4 Minutes of the following:
8 Power Cleans @ 135/95 lbs
8 Toes to Bar
4 Bar Facing Burpees
Rest 2 Minutes
AMRAP 4 Minutes of the following:
16 Thrusters @ 95/65 lbs
8 Muscle-Ups
Remaining Time complete as many Cals on Assault
Rest 2 Minutes
AMRAP 4 Minutes of the following:
8 Power Snatches @ 115/75 lbs
8 Chest to Bar Pull-Ups
4 Burpee Box Jumps
Post Comments to Group Page.