Schedule for the Weekend:
1. Saturday, April 121st, 2018: 9:00 am Lifestyle + Fitness Phase Team Workout
2. Saturday, April 21st, 2018: 10:00 am to 12:00 pm Open Gym
3. Saturday, April 21st, 2018: 10:00 am Competition Phase Class
4. Sunday, April 22nd, 2018: 9:00 am to 11:00 am Open Gym
5. Sunday, April 22nd, 2018: 8:00 am Vagabond Circuit Training Class Week 3
6. Sunday, April 22nd, 2018: 10:00 am Sweat Class
7. Sunday, April 22nd, 2018: 9:00 am Vagabond Gymnastics Class. CLICK HERE FOR WORKOUT.
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1. Vagabond Next Beginners Class on May 14th, 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 Mother Day Workout on Sunday, May 13th, 2018 @ 9:00 am:
This will be our 4th year running this Annual Mother’s Day Workout for the Susan G Komen Fundraiser. All proceeds with T-Shirt and Tank-Top Sales will go towards donation for Vagabond Friend and Member, Robin Johnson Taylor, who is a 2 time survivor from breast cancer. Come 9 am on Mother’s Day Workout and take part in a great cause and suggested donation for those who do not get t-shirts, can be $20 if you want to donate that day!
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3. Vagabond Ladies Night Out on Saturday, May 19th @ 7:30 pm:
Join us for a ladies night in at Vagabond CrossFit on May 19th at 7:30PM! Wine tasting is a fun way to learn about wine while enjoying the great company of friends in a private setting; sipping inside of a gym takes it to the next level! Tim Paulus, a VBC member, Culinary Institute of America graduate, and Wine Buyer for a gourmet grocer on the South Shore, will hang out at Vagabond with a selection of 8 wines to sip, savor, and enjoy along with personalized tasting notes. For 90 minutes, he will cover everything from tasting tips, wine facts, food pairing ideas and anything else VBC members may be interested in regarding the wine industry. Don’t miss out on this fun night whether you’re a wine novice or a cork dork – everyone will feel welcome!
You must pay and sign up in advance. Please join this event but note that your spot is guaranteed only with payment:
$15 cash in advance or account charge
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4. Vagabond CrossFit Performs “Murph” on Monday, May 28th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.
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5. 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.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following: Coach Option Workout
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3-5 Minutes of the following:
Run 100 Meters
5 Goblet Squats
5 Burpees
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community/Team Building/Team Workout
Teams of Two Complete the following of:
8 Rounds for time of the following:
Run 400 Meters(Break Up into 200 meter run each)(Row can be subbed for total of 500 meters each round as a team)(Can run this together as a team if you want)
KBS x 40 reps
Goblet Squats or Wall Balls x 30 reps
Burpees x 20 reps
Break this up into whatever works best for each of you, so each must run 200 meters, then move onto kbs Russian and break those up, and then goblet squats break up and then burpees break up, anf finish 8 rounds as a team.
B. Fitness Phase
Community/Team Building/Team Workout
Teams of Two Complete the following of:
8 Rounds for time of the following:
Run 400 Meters(Break Up into 200 meter run each)(Row can be subbed for total of 500 meters each round as a team)(Can run this together as a team if you want)
KBS x 40 reps
Goblet Squats or Wall Balls x 30 reps
Burpees x 20 reps
Break this up into whatever works best for each of you, so each must run 200 meters, then move onto kbs Russian and break those up, and then goblet squats break up and then burpees break up, anf finish 8 rounds as a team.
C. Competition Phase
Dynamic Effort Upper Body Gymnastics + CrossFit Sport Conditioning
A. Gymnastics Movement Effort of the Day:
5 Sets of the following:
3-5 Muscle-Ups
30 Double Unders
Complete as fast as you can if you can
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B. Gymnastics Movement Effort of the Day:
Handstand Walk x 40 feet x 5 sets, rest 30 seconds between sets if you unbroken on each set.
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C. Conditioning Effort of the Day Sport CrossFit:
For Time of the following:
50 Cal Row
50 Burpees
50 Toes to Bar
50 Cal Assault Bike
50 Wall Balls
50 Pull Ups
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