'Saturday 11.26.2016 + Schedule for the Weekend"

Thanksgiving Week Holiday Schedule:
A. Saturday, November 26th, 2016: 9:00 am Lifestyle/Fitness Phase Class
B. Saturday, November 26th, 2016: 10:00 am Competition Phase Class
C. Saturday, November 26th, 2016: 10:00 am-11:30 am Open Gym
D. Sunday, November 27th, 2016: 8:00 am Week 3 Circuit Training Class
E. Sunday, November 27th, 2016: 9:00 am Vagabond Gymnastics Class
F. Sunday, November 27th, 2016: 9:00-11:00 am Open Gym + 10:00 am Sweat Session

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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on December 12th: Cost only $119 for the 2 week class
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 6th Annual Holiday Party on Saturday, December 10th @ 8:00 pm to Midnight:
Join us all on Saturday, December 10th from 8:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our Sixth Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and photo booth, which will be held at the Easton Knights of Columbus. Save the date and go to our Facebook Annual Holiday Party Page.
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3. Vagabond Toy Drive on Saturday, December 17th @ 9:00 am
Join us all month long in December for the annual Vagabond Toy Drive to support the child life specialists at Boston Children’s Hospital. This is our 4th year partnering with our friends at Flynn’s Farm and we hope this is the most generous year yet! We will top off the drive with a benefit workout on 12.17- RSVP now @ our Facebook Annual Toy Drive Page.

dave-hob

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
40 Minutes on the Clock: Finish as Much as you can in time zone
Teams of Two Complete the following:
Row 2000(Men)/1750 Meters(Women), switch every 250 meters
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Next Phase of Workout:
8 Rounds as a team of the following:
15 Wall Balls(15 Goblet Squats as Option)
15 Sit-Ups or 15 Burgees-Choice
100 Meter Run
Switch off every round
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Row 2000 Meters(Men)/1750 Meters(Women), switch every 250 meters
B. Fitness Phase
Community Builder/Team Workout
40 Minutes on the Clock: Finish as Much as you can in time zone
Teams of Two Complete the following:
Row 2000 Meters(Men)/1750 Meters(Women), switch every 250 meters(Assault Bike 135 Calories)
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Next Phase of Workout:
8 Rounds as a team of the following:
15 Wall Balls
15 Box Jumps Step Down or Burpees-Choice
100 Meter Run
Switch off every round
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Row 2000 Meters(Men)/Row 1750 Meters(Women), switch every 250 meters(Assault Bike 135 Calories)
C. Competition Phase
Community Builder/Team Workout
Teams of Two Complete the following:
Row 2000 Meters, switch every 250 meters(Assault Bike 135 Calories)
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Next Phase of Workout:
8 Rounds as a team of the following:
15 Toes to Bar
15 Box Jumps Step Down
100 Meter Run
Switch off every round
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Row 2000 Meters, switch every 250 meters(Assault Bike 135 Calories)
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