"Monday 9.4.2017 + Vagabond of the Month for August: Sam Porter + Holiday Schedule for Labor Day: 9:00 am Class Only"

Vagabond of the Month for August: Sam Porter

CLICK HERE FOR FULL BIO.

“It goes without saying that the coaching at VBC is unlike any other but above that are the close friendships and support that have gone beyond our time in the gym and now weave our families together. A group of like minded individuals gather with a goal of fitness but end up supporting each other in and out of the gym, in struggles and accomplishments. Conversation become less about “How much can you squat?” and sound more like “How can we tire the kids out today?” We may be a little chatty in the warm up but it’s only because we are not only building bodies, we are building a family.”

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Schedule for the Labor Day:
1. Monday, September 4th, 2017: 9:00 am Class Only
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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on September 11th, 2017
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 Circuit Training Class Starts on Sunday, September 10th @ 8:00 am:
We will be offering our popular Circuit Training Class for the Fall Session. This is a dynamic, variant program that instills mostly bodyweight movements at moderate intensity over long periods. If you are someone who likes to sweat, have fun, and try something different, then this is the class for you. Cost is only $80 for the 6 week long class that meets every Sunday at 8:00 am.
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3. Vagabond Internal Competition Throwdown on Saturday, September 23rd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 23rd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!
CLICK HERE TO REGISTER.
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4. Vagabond Internal Competition Night Out on Saturday, September 23rd @ 8:00 pm:
We will be having a night out after the Vagabond Internal Competition for all Vagabonds to celebrate the end of the Throwdown for the night. Come join us at Stoneforge in Easton anytime after 8 pm.

Sam P

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 led banded hamstring stretch
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Labor Day Holiday Workout
Teams of Two Complete the following:
Run 600 Meters or Row 650 Meters
100 Wall Balls
30 Burpees
Run 400 Meters or Row 450 Meters
100 KBS
30 Burpees
Run 600 Meters or Row 650 Meters
75 Box Jumps or Step-Ups
30 Burpees
Run 400 Meters or Row 450 Meters
75 Sit-Ups
30 Burpees
Run 600 Meters or Row 650 Meters
50 Push Press or DB Push Press
30 Burpees
Run 400 Meters or Row 450 Meters
50 Front Squats
30 Burpees
Rules of Workout: All movements will be broken into how you and your partner would like to break them up, you must first finish each movement before moving onto next one.
B. Fitness Phase
Labor Day Holiday Workout
Teams of Two Complete the following:
Run 600 Meters or Row 650 Meters
100 Wall Balls
30 Burpees
Run 400 Meters or Row 450 Meters
100 KBS
30 Burpees
Run 600 Meters or Row 650 Meters
75 Box Jumps or Step-Ups
30 Burpees
Run 400 Meters or Row 450 Meters
75 Sit-Ups
30 Burpees
Run 600 Meters or Row 650 Meters
50 Push Press or DB Push Press
30 Burpees
Run 400 Meters or Row 450 Meters
50 Front Squats
30 Burpees
Rules of Workout: All movements will be broken into how you and your partner would like to break them up, you must first finish each movement before moving onto next one.
C. Competition Phase
Labor Day Holiday Workout
Teams of Two Complete the following:
Run 600 Meters or Row 650 Meters
100 Wall Balls
30 Burpees
Run 400 Meters or Row 450 Meters
100 KBS
30 Burpees
Run 600 Meters or Row 650 Meters
75 Box Jumps or Step-Ups
30 Burpees
Run 400 Meters or Row 450 Meters
75 Sit-Ups
30 Burpees
Run 600 Meters or Row 650 Meters
50 Push Press or DB Push Press
30 Burpees
Run 400 Meters or Row 450 Meters
50 Front Squats
30 Burpees
Rules of Workout: All movements will be broken into how you and your partner would like to break them up, you must first finish each movement before moving onto next one.
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