"Saturday 12.17.2016 + Vagabond Toy Drive is Here"

Schedule for the Weekend
A. Saturday, December 17th, 2016: 9:00 am Lifestyle/Fitness Phase Class Toy Drive Workout
B. Saturday, December 17th, 2016: 10:00 am Competition Phase Class
C. Saturday, December 18th, 2016: 10:00 am-11:30 am Open Gym
D. Sunday, December 18th, 2016: 8:00 am Week 6 Circuit Training Class
E. Sunday, December 18th, 2016: 9:00 am Vagabond Gymnastics Class
F. Sunday, December 18th, 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 January 9th:
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 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.
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3. Vagabond Holiday Special for Month of January:
Starting January 1st thru January 31st, Vagabond will be offering its Annual January Special for all new members and clients to enjoy their time at Vagabond. The cost of membership will be the following for members. 2 times a week at a discounted of rate of $20 a month($139 to $119), 3 times a week at a discounted rate of $24 a month($159 to $135), and unlimited use at a discounted rate of $35 a month($189 to $154). Contact us at [email protected] to set up a free eval today.

toy-drive-2016

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following: 45 Minutes on Clock
5 Sets of the following @ High Effort of:
50 Kettlebell Swings Russian
40 KB or DB Step-Ups
30 Burpees
50 Cal Row(60 Cal Assault Bike)
One member works at a time, and break up repetitions as see fit, just have to finish burpees before moving onto box jumps, and so forth.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following: 45 Minutes on Clock
5 Sets of the following @ High Effort of:
50 Kettlebell Swings Russian
40 KB or DB Step-Ups
30 Burpees
50 Cal Row(60 Cal Assault Bike)
One member works at a time, and break up repetitions as see fit, just have to finish burpees before moving onto box jumps, and so forth.
C. Competition Phase
CrossFit Opens Tester
4 Rounds for time of the following:
20 Cal Assault Bike(Run 300 Meters in place of)
20 Wall Balls @ 20/14 lbs to ten foot target
20 Cal Row
20 Burpees
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