Vagabond of the Month for November: James Baroud
“Best thing about Vagabond has been the people, coaching, and great workouts. I really look forward to coming every day, as I only wish I had found this gym years ago, but, here I am.”
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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, they may take mask off, 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, December 12th, 2020
Community Open Workout 9 am to 12 pm
Complete the following of:
8 Sets of the following:
3 Minutes of the following @ moderate, sustainable effort of:
8/6 Cal Row or 6/5 Cal Assault Bike(Run 100 Meters)
6 Russian KBS or Hang Power Cleans
4 Burpees
3 Goblet Squats or Front Squats
2 Push Press(DB or Barbell)
*Rest 90 Seconds between sets*
*Start from where you left off*
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Sunday, December 13th, 2020:
Open Gym 9 am to 11 am
A. Posterior Chain of the following:
4 Sets of the following:
5 Split Squats/each leg(Last week we did 6 reps/each leg for split squats)
12 Monster Band Walks/each side
12 Clam Shells/each side
12 Glute Bridges
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B. Conditioning Piece of the following:
22 Minutes of the following:
15 Cal Row or 12 Cal Assault Bike
12 DB Floor Press
9 Burpees
6 Step-Ups/each leg Weighted
3 TRX Rows or Strict Pull Ups
20 Second KB Farmer’s Hold or Quad Hold or Plank Hold or FLR Hold or Side Bridge/each way for 20 Seconds
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