Vagabond of the Month for March: Alyssa Alteiri
Best thing about Vagabond: “The coaches, the accountability from the community. There are always opportunities to learn, grow and try new things. I never get bored with the workouts.”
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Vagabond Annual Summer Party on Saturday, July 24th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday July 24th! We’ll have food, yard games, swimming, ice cream truck, DJ for music and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovations on their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, Save the date for now, Vagabonds!
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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!
PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE
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
Individual or Team Workout-Community Workout
Teams of Two or Individual Workout Needs of the following:
10 Rounds of the following as a team of two:
20 Calorie Row or 400 Meter Run or 16 Cal Assault Bike
20 American KBS or Hang Power Clean
20 Goblet Squats or Front Squats or OH Squats
16 Burpees or Ball Slams
16 TRX Row or Pull-Ups or DB Row 24 reps total as a team each round(12/each arm)
*As a team complete 10 rounds, partner 1 does half of row reps, then partner 2 does other half, move onto next movement, partner 1 does 8 reps of swings, and partner 2 does other 8 reps, move onto next movement, continue same fashion, breaking reps into half, and will complete 10 rounds as a team.*
*If you are going to do this as an individual, complete 5 total sets.*
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Sunday, April 18th, 2020:
Bodyweight Posterior Blaster + Long Conditioning
Complete the following Conditioning Piece of:
4 Sets of the following:
6 Minutes @ Sustainable Effort of:
200 Meter Run or 200 Meter Row or 8 Cal Assault Bike
12 DB Floor Press or 12 DB Strict Press
12 Goblet Squats or DB Front Squats or 8 Hang Squat Cleans
100 Meter Run or 125 Meter Row or 4 Cal Assault Bike
8 Barbell Row Slow and Controlled
50 Jump Rope Singles or 25 Double Unders
*Rest 2 minutes between sets*
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