*Vagabond Message for Bringing in the New Year of 2021*
As we approach the end of another year for our Vagabond family, it’s clear to me that this has been our most challenging as a community. We’ve had countless accomplishments as a group- both inside and outside the Vagabond doors: personal records, triumphant returns, marriages, births of children, first timers to the gym, and on and on. On the eve of this New Year, we should all take a moment to reflect on our own personal New Year’s resolutions and how we can go about achieving what we want and accomplishing our goals. I encourage all of you to set realistic and attainable goals in your life and to do this, we must have a plan of action in place. Ask yourself: How am I going to accomplish my goals? Why have I set these goals for myself? What do I want the outcome to be? I firmly believe that it is through dedication and hard work that any goal is achieved- if you show up and put in the hard work, you will see results.
There are so many great people in our community that make Vagabond a special place- please stay safe and enjoy ringing in the New Year with your friends and family. I hope to see you all on January 1st! Let’s start off 2021 on the right foot!
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 2nd, 2021
Community Open Workout 9 am to 12 pm
Complete the following of:
15 Sets of the following:
90 Seconds of Work of the following:
45 Seconds on Assault Bike/Row/Shuttle Run/Cardio Option
Right into remaining time of
5 DB or Barbell Strict Press
5 Hang Squat Cleans or Goblet Squats
10 Shoulder Taps/each way(Make easier by moving feet out width and hands in more width wise) or 5 Ball Slams or 5 No Push-Up Burpees
*Rest 30 seconds between sets*
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Sunday, January 3rd, 2020:
Open Gym 9 am to 11 am
A. Posterior Chain of the following:
4 Sets of the following:
6 Weighted Step-Ups/each leg
10 Monster Band Walks/each side
20 Banded Pull Aparts
10 Glute Bridges
20 Meter Single Arm KB Farmer’s Walk/each arm
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B. Conditioning Piece of the following:
Start: 1000 Meter Row or 30 Cal Assault Bike
Right into the following of:
16 Minutes of:
5 Cal Assault Bike
10 Russian KBS
20 Second Quad Hold
30 Jump Rope Singles(20 Double Unders)
5 Cal Assault Bike
10 TRX Row or 10 DB Snatch(5/each arm)
20 Second Side Bridge/each way
30 Jump Rope Singles(20 Double Unders)
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