“Saturday 5.1.2021 + Sunday 5.2.2021”

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.”



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!


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!


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up


II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness Phase

Individual or Team Workout-Community Workout

Saturday, May 1st, 2021:

Teams of Two or Individual Workout Needs of the following:

40 Minutes of the following(Complete as many rounds as possible as a team of two):

16 Cal Row or 16 Cal Assault Bike or 400 Meter Run

16 Thrusters or Goblet Squats

16 Burpees or Ball Slams

16 Cal Row or 16 Cal Assault Bike or 400 Meter Run

16 Hang Power Cleans or Russian KBS

16 Box Jumps or 20 Step-Ups(10/each leg)

*As a team, break up as you see fit over the 40 minutes, if doing individually, perform 25 minutes with 10 reps of each movement(200 Meter Run).*


Sunday, May 2nd, 2021:

Bodyweight Posterior Blaster + Long Conditioning

A. Conditioning of the following:

20-18-16-14-12-10-8-6-4-2 of the following:

Cal Row or Assault Bike

100-90-80-60-50-40-30-20-10-5 of the following:

Jump Rope Singles or Double Unders(50-45-40-35-30-25-20-15-10-5)

10-9-8-7-6-5-4-3-2-1 of the following:

Ball Slams or Burpees or Pull Ups or DB Floor Press or Push Press


B. Scap/Recovery Work of the following:

B1. Banded Pull Aparts, 20 reps x 3 sets, rest as needed.

B2. Banded Push-Downs, 20 reps x 3 sets, rest as needed.

B3. Banded Curls, 20 reps x 3 sets, rest as needed.

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