Hey Vagabonds,
We plan to be open, fully staffed and open by the following week of February 8th. Thank you for everyone’s patience, support, and understanding over the past week of closure. We made the hard decision to close for the week out of abundance of caution and protection for our membership, families, and community. We are forever grateful for your dedication, patience, and consistent out reach of support during this time and throughout the years. Please make note of the gym closed for this week, we will provide AT HOME WORKOUTS EACH DAY and any questions feel free to reach out to myself(Kevin) and thank you once again for your continued support and WE STILL HERE.
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Vagabond of the Month for December: Marcos Soto
“When I first started in Vagabond, I was not confident that I was able to do the workout, but Jayson was always there to support me and direct me on how to do the exercises. I was not even sure I was going to be able to do half the workout then. Now I look forward every day to go into Vagabond and get the workout done.”
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RULES FOR MASK WEARING INSIDE GYM:
Starting as of this Friday, November 6th, people will have to wear masks while they walk into building like they have and go to their X, once they are at X or there designated spot, you must leave mask present on face(WE OFFER BREATHABLE APPARATUS TO GO INTO YOUR MASK TO ALLOW BETTER BREATHING OPTIONS), and while moving around inside gym, they must put mask on and have by persons!
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Upcoming Events for VBWAY Community
Vagabond Circuit Training Class Starts on Sunday, January 3rd @ 9:00 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! 5 Weeks for a total of $80.
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Vagabond Open Gym Format New Schedule When Officially Open
Here is our new schedule to allow all to have more time to get to the gym during this “new normal”. This will allow all of you not too stress about getting to a class but be able to show up when you want and with your friends as well. This will allow us as a staff to shift our focus on coaching, teaching, helping and guiding each person and small group to the best of their ability and be able to give you guys more from all our staff and coaches during the open gym hours for PROPER, GUIDED COACHING instead of just managing a class. This will also allow all to feel comfortable in smaller groups and be able to choose when you want to come in! We will still have group classes on the weekends and our ever famous Partner Workout Saturday! More info to come but still same workouts from all 3 phase AND babysitting from 9-10 am as always. As 9 years ago I developed this 3 phase system to allow for more options for Vagabonds and to keep safe and be productive and this is the VBWAY!
PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3 Sets of the following for a Suggested Warm-Up:
10 Goblet Squats(Heel Lift if needed-choose people)
Rest 10 Seconds
45 Seconds of Row/Assault Bike
Rest 10 Seconds
30 Seconds of FLR Hold or Shoulder Taps/each way
Rest 10 Seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase + Fitness Phase At Home Workout:
A. Accessory Portion of the following:
3 Sets of the following:
12 Single Leg Glute Bridges/each side(6/each side)
6 DB or Barbell Strict Press(Go up in weight each set or stay @ same weight for all 3 sets)
12 DB or Any Object Curls
10 Hip Rocks
10 Head Nods
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B. Conditioning Portion of the following:
20 Minutes of the following @ Moderate Effort:
5 Strict Pull Ups or 5 DB or KB Row/each arm
30 Jump Rope Singles or 30 Second Bike(6-8 Calories on Assault Bike or 20 High Knees in Place or 125 Meter Row)
10 Push-Ups or Any Variation Push-Ups(Squat or Step or Knee Push-Ups) or DB Push Press
30 Jump Rope Singles or 30 Second Bike(6-8 Calories on Assault Bike or 20 High Knees in Place or 125 Meter Row)
15 Goblet Squats
30 Second Plank or Front Lean Rest or Shoulder Taps Alternate
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