Schedule for the Weekend:
1. Saturday, March 30th, 2019: 9:00 am Community Workout + Open Gym 10:00 am to 12:00 pm
2. Saturday, March 30th, 2019: Gym will close 12:00 pm.
3. Sunday, March 31st, 2019: 9:00 am to 11:00 am Open Gym
4. Sunday, March 31st, 2019: 8:30 am Vagabond Circuit Class Week 2
5. Sunday, March 31st, 2019: 10:00 am Sweat Class

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1. Vagabond Next Beginners Class on April 15th, 2019:
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 Night Out on Saturday, March 30th @ 8:00 pm @ Stoneforge in Easton:
We will be doing a send off of the 2018 Open Season and celebrating the end of the Open Season with a night out at the Stoneforge in Easton. All Vagabonds strongly encouraged to come and hang and be with the community. Yourself and significant other strongly encouraged to attend, and have some fun!
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3. Vagabond Easter Egg Hunt on Saturday, April 13th @ 1030 am at Flynn Family Farm:

We will be having our Annual Vagabond Easter Egg Hunt on Saturday, April 13th @ 10:30 am at the Flynn Family Farm. All families, children, older kids, and everyone is invited to take part in this great event, and it will be our first time at the Flynn Family Farm at 492 Bay Road in Easton. Looking forward to a great time, and do not forget to save the date!

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4. Kettlebell Kitchen At Vagabond:
We are excited to announce our 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.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
II. Phases Strength + Conditioning:
A. Lifestyle Phase + Fitness Phase
Vagabond Community Day
30 Minutes on the Clock:
30 Cal Row or 30 Cal Assault Bike
30 Burpees
30 Cal Row or 30 Cal Assault Bike
30 Wall Balls or Goblet Squats
200 Meter Run as a team(Possibly)
Break up reps as you see fit, just keep moving for the 30 minutes as a team.
B. Competition Phase
Vagabond Community Day
Posterior Chain Day
A1 Trap Bar Deadlift Cluster, 3.2.1 x 3 sets, rest 15 seconds.
18 reps
A2. Tall Box Jumps Work, 6 reps x 3 sets, rest 2 minutes between sets,
Make these explosive and fast and with meaning, landing in quarter squat position, no lower
B1. Hip Thrusts, 8-10 reps x 3 sets, rest 45 seconds.
B2. Ab Wheel Roll-Outs, 12 reps x 3 sets, rest 90 seconds.
C1. Single Leg KB RDL, 8 reps/each leg x 3 sets, rest 45 seconds.
C2. Side Bridge Hold 4 Point, 30 seconds/each side x 3 sets, rest 90 seconds.
D. Russian KBS, 215reps @ 53-70 lbs x 4 sets, rest 60 seconds.
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E. Gymnastics Conditioning of the following:
3 Sets of the following:
3 Bar Muscle-Ups
75 Double Unders
3-5 Ring Muscle-Ups
15 Cal Assault Bike
3 Burpee Muscle-Ups
200 Meter Run
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