Vagabond of the Month for November: Heather Jolly

I love Vagabond and the people who make up this community.  Kevin has been supportive, and accommodating – always willing to help with modifications and suggestions.  He checks in often and I truly feel like he cares about me as a person.   I trust in and value his quality programming and the flexibility provided within each work out. 

The coaches are the heart of Vagabond.   They have such a kind, chill, and pleasant way about them.  They are approachable and always happy to help in any capacity.   I appreciate their time,  hard work, and just being there for support and words of encouragement.

I’ve met so many good people during my time at Vagabond.   Thank you to the members for helping to create a warm,  welcoming,  caring environment where all are committed to good health for themselves and each other. 

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 31st, 2022:

Community Open Workout 9 am to 12 pm

35 Minutes on the Clock with Partner or on Own of the following:

20 Cal C2bike or 16 Cal Assault Bike or Row 300 Meters

Burpees x 50 repetitions(Break up as you see fit)

Goblet Squats or Wall Balls x 50 repetitions(Break up as you see fit)

20 Cal C2bike or 16 Cal Assault Bike or Row 300 Meters

Russian KBS or Hang Power Cleans x 50 repetitions(Break up as you see fit)

20 Cal C2bike or 16 Cal Assault Bike or Row 300 Meters

Pull-Ups or TRX Row x 50 repetitions(Break up as you see fit)

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Sunday, January 1st, 2023:

Gym Closed

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