“Saturday 2.20.2021 + Sunday 2.21.2021”

Vagabond of the Month for January: Karen Daly

Best thing about Vagabond: 

“Absolutely Kevin’s dedication to his members. I’ve belonged to numerous gyms in my lifetime, and none have shown the personal interest in my health, fitness and success with workouts as Kevin has. I absolutely love every single coach at Vagabond and appreciate their expertise and their attention to detail during workouts. I have learned so much from each of them and became stronger and more fit than I have ever been. Vagabond was an integral part of my recovery and I am so grateful to have found it at a time in my life when I needed it most. After being a gym-hopper for most of my life, I joined Vagabond 5 years ago and never looked back.”




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, you must leave mask present on face(WE OFFER BREATHABLE APPARATUS TO GO INTO YOUR MASK TO ALLOW BETTER BREATHING OPTIONS), and while moving around inside gym, they must put mask on and have by persons! 


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!


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up


II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness Phase

Saturday, February 20th, 2021

Community Open Workout 9 am to 12 pm

30-35 Minutes on the Clock as an Individual or Partner Workout:

250-500 Meter Row(15-25 Cal Assault Bike)

10-20 Goblet Squats or Front Squats

10-20 Burpees

250-500 Meter Row(15-25 Cal Assault Bike)

10-20 DB Hang Power Cleans or Barbell Hang Power Cleans

10-20 Pull Ups or TRX Rows 

30 Second FLR Holds with Shoulder Taps(If doing partner workout then do @ same time)


Sunday, February 21st, 2021:

Open Gym 9 am to 11 am

A. Posterior Chain Portion of the following:

4 Sets of the following:

10 Monster Band Walks/each way

10 Glute Bridges or Hip Thrusts Banded

10 Monster Band Clam Shells/each way

10 Barbell RDL

5 Split Lunges/each way


B. Conditioning Portion of the following:

Every Minute on the Minute x 20 Minutes of the following:

Minute 1: 45 Second Cal Assault Bike or Cal Row

Minute 2: 30 Second Step-Ups

Minute 3: 45 Second of: 10 Banded Pull Aparts + 5 DB Curls

Minute 4: 30 Second Russian KBS

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