Vagabond of the Month for March: Alyssa Alteiri
Best thing about Vagabond: “The coaches, the accountability from the community. There are always opportunities to learn, grow and try new things. I never get bored with the workouts.”
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Vagabond Annual Summer Party on Saturday, July 24th @ 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 July 24th! We’ll have food, yard games, swimming, ice cream truck, DJ for music 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- renovations on their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, Save the date for now, Vagabonds!
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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:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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3-5 Minutes of the following:
5 Spiderman Stretch/each way + Run 100 Meters + 5 Samson Stretch/each way + Run 100 meters + 5 Inch Worms + Row 150 Meters/5 Cal Assault Bike
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Squat + Single Leg/Core + Conditioning
A1. Goblet Squat, 7 reps @ 5 second pause bottom x 4 sets, rest 30 seconds.
A2. TRX Row, 8 reps x 4 sets, rest 30 seconds.
A3. Single Leg CrossOver Box Step-Up, 6 reps/each leg x 4 sets, rest 45 seconds.
Hold DB in Goblet Hold Position or DB in each hand, your choice.
A4. DB Traditional Curls Double Arm, 10 reps x 4 sets, rest 45 seconds.
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C. Conditioning of the following:
10 Sets of the following:
2 Minutes @ Sustainable Effort of:
30 Jump Rope Singles
5 No Push Up Burpees
5 Cal Row
5 Step-Ups/each leg
*Rest 30 seconds between sets*
*Start where you left off*
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Snatch Deadlift x 2 reps + Snatch Pull x 2 reps + Power Snatch x 2 reps x 4 sets, rest as needed between sets.
*These are complexes and meant to be tough and grind, but do not miss any reps, feel comfortable and challenged at same time.*
B1. KB Row Rotational, 8 reps/each arm x 3 sets, rest 30 seconds.
*Last week we did 10 reps/each arm.*
B2. Banded Rows Staggered, 10 reps/each way x 3 sets, rest 30 seconds.
B3. DB Ext Rotation, 8 reps/each arm x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
10 Sets of the following:
2 Minutes @ Sustainable Effort of:
3 Hang Power Cleans
3 Hang Squat Cleans
200 Meter Run(12/8 Cal Assault Bike)
3 Pull Ups or Banded Strict Pull Ups
3 Burpees
*Rest 60 seconds between sets*
*Start where you left off*
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