Schedule for the Weekend:
1. Saturday, February 3rd, 2018: 9:00 am Partner Workout
2. Saturday, February 3rd, 2018: 10:00 am to 11:30 am Open Gym
3. Saturday, February 3rd, 2018: 10:00 am Competition Phase
4. Sunday, February 4th, 2018: 9:00 am-11:00 am Open Gym
5. Sunday, February 4th, 2018: 10:00 am Vagabond Sweat Class
6. Sunday, February 4th, 2018: 8:00 am Vagabond Circuit Training Class Week 2
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1. Vagabond Next Beginners Class on February 26th, 2018:
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 Register for the CrossFit Opens Starting in January/February Now:
The 2017 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 65 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This year they have opened the variety and choice once again, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.
Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!
CLICK HERE TO REGISTER.
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3. Kettlebell Kitchen At Vagabond:
We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).
The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Please use the gym zip code 02375 when building your account.
Discount Code
Members can get 20% off their orders from today until February 1st by using the code “Vagabond” in the coupon/discount box at checkout.
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
Vagabond Partner Team Workout
Teams of Two Complete the following:
40/35 Cal Row or 40/30 Cal Assault Bike
80 Burpees
40/35 Cal Row or 40/30 Cal Assault Bike
80 KBS or Hang Power Cleans
40/35 Cal Row or 40/30 Cal Assault Bike
80 Wall Balls or Goblet Squats
40/35 Cal Row or 40/30 Cal Assault Bike
80 Shoulder to Overhead
40/35 Cal Row or 40/30 Cal Assault Bike
80 Box Jumps or Step-Ups
40/35 Cal Row or 40/30 Cal Assault Bike
B. Fitness Phase
Vagabond Partner Team Workout
Teams of Two Complete the following:
40/35 Cal Row or 40/30 Cal Assault Bike
80 Burpees
40/35 Cal Row or 40/30 Cal Assault Bike
80 KBS or Hang Power Cleans
40/35 Cal Row or 40/30 Cal Assault Bike
80 Wall Balls or Goblet Squats
40/35 Cal Row or 40/30 Cal Assault Bike
80 Shoulder to Overhead
40/35 Cal Row or 40/30 Cal Assault Bike
80 Box Jumps or Step-Ups
40/35 Cal Row or 40/30 Cal Assault Bike
C. Competition Phase
Crossfit Opens Tester-MAP SetsA. Crossfit Opens Tester of the following:
For Time of the following:
30-25-20-15-10-5 of the following:
Thrusters @ Ascending Weight
Lateral Burpees
Go For It
30 reps for thrusters: 75/45 lbs
25 reps for thrusters: 95/65 lbs
20 reps for thrusters: 115/75 lbs
15 reps for thrusters: 135/95 lbs
10 reps for thrusters: 145/105 lbs
5 reps for thrusters: 155/110 lbs
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B. Cool Down Purposes:
20-30 Minute Cool-Down Bike
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