Schedule for the Weekend:
1. Saturday, April 27th, 2019: 9:00 am Community Workout + Open Gym 10:00 am to 12:00 pm
2. Sunday, April 28th, 2019: 9:00 am to 11:00 am Open Gym
3. Sunday, April 28th, 2019: 10:00 am Sweat Class

4. Sunday, April 28th, 2019: 8:30 am Vagabond Circuit Training Week 5

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1. Vagabond Next Beginners Class on May 6th, 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 Ladies Night Out on Saturday, May 4th @ 7:00 pm:
Join us for a ladies night in at Vagabond CrossFit on May 4th at 7:00PM! 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:
$20 fee on account charge

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3. Vagabond Mother’s Day Workout for Breast Cancer Research on Sunday, May 12th @ 9:00 am:

This will be our 5th 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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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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8-10 Minutes of the following:
Coach Option Warm-Up

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II. Phases Strength + Conditioning:

A. Lifestyle Phase + Fitness Phase

Vagabond Community Day

Teams of Two Complete the following:

32 Minutes on the Clock of the following:

400 Meter Run(Run Together as a team)

30 Wall Balls or Goblet Squats(each person completes 15 reps)

20 Burpees(each person completes 10 reps)

10 Hang Power Cleans @ 135/95, 115/75 lbs or DB Hang Power Cleans(each person completes 10 reps)

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B. Competition Phase

Vagabond Community Day

Posterior Chain Day

A. Trap Bar Deadlift, build to heavy single for the day, go by feeling, 12 minute time limit.

B1. Hip Thrusts, 6-8 reps x 3 sets, rest 45 seconds.

Go up in weight from last week.

B2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.

C1. Single Leg KB RDL, 8 reps/each x 3 sets, rest 30 seconds.

C2. Deadbug Pressing Against Wall, 8 reps/each way x 3 sets, rest 30 seconds.

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D. Every Minute on the Minute x 10 Minutes of the following:

Minute 1: 3-5 Ring Muscle-Ups + 20 Double Unders

Minute 2: 30 Second Front Rack Carry with KB’s/each hand

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E. For Time of the following:

21-18-15-12-9-6-3 of the following:

Cal Row

Burpees to Target 6 inches above

Wall Balls @ 25/16 lbs to 10 feet + 9 feet

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