"Monday 4.2.2018 + Vagabond 9 Year Anniversary + Thank You/GoodBye to a 2018 CrossFit Open Season + VBC Olympic Lifting Class @ 6:35 pm"

VAGABOND OLYMPIC LIFTING CLASS @ 6:35 PM. CLICK HERE FOR WORKOUT.

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Vagabond 2018 CrossFit Open Thank You + 9 Year Anniversary for Vagabond as a CrossFit Affiliate!

Thank you to everyone that came out and participated in the 2018 CrossFit Open and the Saturday morning Vagabond Sweat Sessions! Each year this community continues to amaze me with their grit, efforts, and supportive outlook. The focus and dedication that you put into your workouts each week was awesome! To everyone who checked in on Facebook- thank you! It was a fun 5 weeks of gifting swag to each of the winners! Huge thanks goes out to the coaches, volunteers, judges, and friends who came to cheer everyone on week after week and helped make these past five weeks such a great success. We’ve got lots of exciting events coming up in April and May- including the Vagabond Easter Egg hunt at the Flynn’s March 31st. Also don’t forget- we’ve got the Vagabond night out on April 7th at Stoneforge- I hope to see you all there!

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1. Vagabond Next Beginners Class on April 9th, 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 Night Out on Saturday, April 7th @ 8:00 pm @ Stoneforge in Easton:
We will be doing a send off of the 2018 Open Season and celebrating the end of the Open Season with a night out at the Stoneforge in Easton. All Vagabonds strongly encouraged to come and hang and be with the community. Yourself and significant other strongly encouraged to attend, and have some fun!
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3. Vagabond Circuit Training Class Starts on Sunday, April 8th @ 8:00 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!

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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 Option
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3-5 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Kettlebell Swings-Russian
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Double Leg/Upper Body Pull/Core + Conditioning
A1. Front Squat, 2-3 reps x 3 sets, rest 1 minute.
2 Second Lowering Phase, Eccentric Week 3
Suggested % would be about 75-80% of 1RM, last time tested was April 10th, 2017
A2. Ring Rows,, 8-10 reps x 3 sets, rest 1 minute.
A3. DB Powell Raises, 8-10 reps/each arm x 3 sets, rest 1 minute.
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B. 10 Sets of the following @ Moderate Effort of:
8 Wall Balls or Goblet Squats
1 Minute Assault Bike Max Cals
Rest 30 Seconds Between Sets
So, you will complete 8 wall balls or goblet squats, and then do 1 minute of work on Assault Bike, your score is your total amount of cals in the 10 sets.
B. Fitness Phase
Olympic Lifting Posterior Bending + Upper Body Pull/Upper Body Pull Assistance + Conditioning
A. Power Snatch or Squat Snatch Cluster, 1.1.1 @ 70% of best snatch x 3 sets, rest 1 minute between sets.
B1. DB Seated Press on Ground, 10-12 reps x 2 sets, rest 45 seconds.
B2. Banded Push-Downs, 20 reps x 2 sets, rest 45 seconds.
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C. 10 Sets of the following @ Moderate Effort of:
8/6 Cal Row
8 Burpees
8 Power Snatch from Ground @ 95/65, 75/45 lbs
Rest 15 Seconds Between Sets
C. Competition Phase
Lower Body Squat/Core or Jump + Oly Clean + Single Leg/Posterior Chain + Set Conditioning Low Intense
A1. High Bar Back Squat, 5 sets of 3 reps @ 75% @ 3 second lowering phase(keep to this tempo), rest 1 minute between sets.
A2. Tall Kneeling Pallof Press, 5 reps/each way with 2 second pause x 5 sets, rest 1 minute between sets.
B. Squat Clean on the minute, every minute x 8 minutes of the following:
Start @ 50% x 2 reps, and add 5% every minute, so should end at about 80-85% for 2 rep
C1. DB Walking Lunges @ 11×1, 8 reps/each leg @ moderate weight x 3 sets, rest 1 minute between sets.
C2. GHD Sit-Ups, 12-15 reps x 3 sets, rest 1 minute between sets.
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D. Conditioning of the following:
5 Sets of the following @ Mod Effort of:
AMRAP 4 Minutes of the following:
1-2 Muscle-Ups Ring
6-10 Cal Assault Bike
10-12 Wall Balls
Rest 90 seconds between sets
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