Vagabond of the Month for June: Kate Welch. CLICK HERE FOR FULL BIO.

“When I first started at Vagabond I was strictly a runner, and I
desperately needed to build back upper body strength. I had
been a fitness instructor for 20 years and when I gave it up, I turned
to running. I trained in classes. I trained with Kevin. I did what he
said, and with dedication and consistency I am proudest to say
that I can workout with 40 something’s, 30 something’s, and even
20 something’s, and I can even complete the workouts in a
respectable time and ability.”

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Schedule for Holiday Week
1. Monday, July 3rd, 2017: 530 am, 6 am, 715 am, 9 am(Yes there is Babysitting Today), 12 pm, 430 pm(No Babysitting Today), 535 pm
2. Tuesday, July 4th, 2017: 9:00 am Partner Holiday Independence Day Annual Workout

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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on July 10th:
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 Annual Summer Party on Saturday, August 5th @ 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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3. Vagabond Speciality Class: How to Get Better with Kettlebell Training Skill Session/Workout on Sunday, July 23rd at 9:00 am to 10:15 am. Cost is $20 for Class(Taught By Michelle T.(First Strong KB Instructor)
Try something new or fine-tune your existing skills. Find out why kettlebell training has been gaining in popularity for athletes of all disciples.
Kettlebell training is an excellent way to build strength while
simultaneously increasing cardiovascular fitness. The kettlebell swing is just the foundation for a wide variety of fun, explosive, muscle building movements. Incorporating kettlebells into your training regime helps to build core strength, muscle stability, coordination and flexibility. The focus on proper form and technique will carryover into your other athletic goals as well as your everyday life. Regardless of whether you are new to kettlebells or if you’d like to expand your skills, this class is for you. Come participate in a killer workout and learn to love the kettlebell!

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 Second Side Bridge/each side
5 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull/Upper Body Pull Assistance + Conditioning
A1. DB Single Leg Romanian Deadlift, 8 reps/each leg x 3 sets, rest 45 seconds between sets.
A2. DB Row Tripod Position, 10 reps/each arm x 3 sets, rest 45 seconds between sets.
A3. DB Zotman Curls, 10-12 reps x 3 sets, rest 45 seconds between sets.
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B. 5 Sets of the following @ Moderate, Sustainable Efforts of:
AMRAP 3 Minutes of:
12 Walking Lunges(6/each side)(Holding KB in Goblet Squat Position)
20 Single Unders
20 Second Assault Bike
Rest 90 seconds between sets
B. Fitness Phase
A1. High Bar Back Squat, 80-85%, 2 reps x 3 sets, rest 45 seconds.
A2. Standing Pallof Press, 10 reps/each side x 3 sets, rest 45 seconds.
A3. Russian KBS, 20 reps heavy x 3 sets, rest 45 seconds.
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B. 5 Sets of the following @ Moderate, Sustainable Efforts of:
AMRAP 3 Minutes of:
12 Wall Balls or 100 Meter Run(Can switch every round or set of either movement)
8 Pull-Ups
4 Burpees
Rest 90 seconds between sets
C. Competition Phase
Moderate Effort Squat + Oly Snatch + PC/Core + Gymnastics Fatigue Training
A. Front Squat, 85% x 1 reps x 46sets, rest 1-2 minutes between sets.
B. Power Snatch + Overhead Squat of the following:
65% x 2 reps of Power Snatch + 1 rep of Overhead Squat
70% x 2 reps of Power Snatch + 1 rep of Overhead Squat
75% x 2 reps of Power Snatch + 1 rep of Overhead Squat
80% x 2 reps of Power Snatch + 1 rep of Overhead Squat
C. Snatch Pull, 75%, 5 reps x 5 sets, pause 2 second @ mid thigh position, rest 1 minute between sets.
D1. Standing Pallof Press, 10 reps/each way x 3 sets, rest 1 minute between sets.
D2. Reverse Hyper, 10 reps x 3 sets @ 50% of best back squat, rest 1 minute between sets.
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E. Barbell Conditioning of the following:
3 Rounds for time of the following:
Run 400 Meters
10 Power Snatches @ 135/95 lbs
“Running Isabel”
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