Schedule for the Weekend:
1. Saturday, October 26th, 2019: 9:00 am Community Workout + Open Gym 10 am to 11:45 am
+
2. Vagabond Trunk or Treat @ 12 pm, Saturday, October 26th @ 12 pm(Rain Date due to Rain on Sunday)
+
3. Sunday, October 27th, 2019: 9:00 am-11:00 am Open Gym + 10:00 am Vagabond Sweat Class
+
For the Vagabond Trunk or Treat this Upcoming Sunday at Vagabond, we will start at 12 pm, and people can come early to set up their cars, etc… All are welcomed to attend with their kids, friends, family, etc..
+
1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.
+
2. Kettlebell Kitchen At Vagabond:
We are excited to announce our partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).
The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Please use the gym zip code 02375 when building your account.
+
3. Vagabond Trunk or Treat on Sunday, October 27th, 2019 @ 12:00 pm:
Bring the kids down after your workout on Sunday 10/27 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
+
4. Vagabond Costume Contest for Halloween on Thursday, October 31st for all Classes:
On Thursday, October 31st we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!
+
5. Vagabond Kettlebell Speciality Class on Sunday, November 17th @ 10:00 am
CLICK BELOW TO REGISTER TODAY!
https://vagabond-crossfit.triib.com/events/vagabond-kettlebell-specialty-class/
The Kettlebell Swing is the foundation of effective Kettlebell training, and comes with a wide range of benefits. In this class we will work on refining your technique and efficiently improve your training.
What you will learn: Cost of Class is $25.
- Kettlebell safety
- Power breathing
- Swing – starting from the Deadlift moving to Two-Arm Swing then One-Arm Swing
- Troubleshooting drills along with progressions and regressions of the swing
We will then take what you learned and finish up with a group workout!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
COACHES YOU DO YOU ON THIS WARM-UP-MAKE FUN IF CAN!
+
II. Phases Strength + Conditioning:
A. Lifestyle + Fitness Phase Workout
Vagabond Community Day
Teams of Two Complete the following of:
2 Rounds of the following:
40/30 Cal Row or 35/25 Cal Assault Bike
50 Burpees
40/30 Cal Row or 35/25 Cal Assault Bike
50 DB or Barbell Thrusters
40/30 Cal Row or 35/25 Cal Assault Bike
100 Russian KBS
40/30 Cal Row or 35/25 Cal Assault Bike
+
Competition Phase
Vagabond Community Day
Teams of Two Complete the following of:
2 Rounds of the following:
40/30 Cal Row or 35/25 Cal Assault Bike
50 Burpees Lateral
40/30 Cal Row or 35/25 Cal Assault Bike
50 Barbell Thrusters
40/30 Cal Row or 35/25 Cal Assault Bike
50 Hang Power Snatch
40/30 Cal Row or 35/25 Cal Assault Bike
Post Comments to Group Page.