“Saturday 1.16.2021 + Sunday 1.17.2021”

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.”

CLICK HERE FOR FULL BIO.

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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:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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START STRENGTH + ACCESSORY….

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II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness Phase

Saturday, January 16th, 2021

Community Open Workout 9 am to 12 pm

Complete the following of:

25-35 Minutes on the Clock of the following:

Can Perform as Individual or Partner Workout of: If you choose to do individual, then choose lower time side, if you choose to do PARTNER, then choose the greater time.

16 Goblet Squats or Front Squats or Overhead Squats

16 Burpees

16 Russian KBS or Hang Power Cleans(DB or Barbell)

16 Barbell or DB Push Press

32 Cal Assault Bike or Cal Row

*Just keep moving as an individual, if team workout, then you will break up each movement into 8 reps each for barbell/dumbbell work, and then for the row/bike, you can do 16 cals each*

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Sunday, January 17th, 2021:

Open Gym 9 am to 11 am

A. Conditioning Piece of the following:

10 Sets of the following:

5 Cal Assault Bike

10 Step-Ups or Lunges in Place(5/each leg)

5 DB Row/each arm

10 Shoulder Taps/each way or 20 Second FLR Hold

5 DB Zotman Curls

10 Second Pull Up Hang or 5 Strict Pull Ups or 5 TRX Row

5 DB Bench Press

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