Schedule for the Weekend
A. Saturday, December 3rd, 2016: 9:00 am Lifestyle/Fitness Phase Class
B. Saturday, December 3rd, 2016: 10:00 am Competition Phase Class
C. Saturday, December 3rd, 2016: 10:00 am-11:30 am Open Gym
D. Sunday, December 4th, 2016: 8:00 am Week 4 Circuit Training Class
E. Sunday, December 4th, 2016: 10:00 am Vagabond Powerlifting Class
F. Sunday, December 4th, 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:
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.

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
Teams of Two Complete the following:
10 Rounds for time of the following of:
15 Kettlebell Swings
15 Goblet Squats
Switch after every round is completed
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Right into next workout of:
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10 Rounds for time of the following of:
12/18 Cal Assault Bike or 15/11 Calorie Row
15 Goblet Squats
Switch after every round is completed
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
10 Rounds for time of the following of:
15 Kettlebell Swings
15 Wall Balls
Switch after every round is completed
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Right into next workout of:
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10 Rounds for time of the following of:
12/8 Cal Assault Bike or 15/11 Calorie Row
15 Wall Balls
Switch after every round is completed
C. Competition Phase
Long Aerobic Testing:
6 Rounds for time of the following:
Run 400 Meters
21 Kettlebell Swings @ 53/35 lbs
12 Pull-Ups
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