"Saturday 5.18.2019 + Schedule for the Weekend"

Schedule for the Weekend:
1. Saturday, May 18th, 2019: 9:00 am Community Workout + Open Gym 10:00 am to 12:00 pm
2. Sunday, May 19th, 2019: 9:00 am-11:00 am Open Gym + 10:00 am Vagabond Sweat Class

1. Vagabond Next Beginners Class on June 3rd, 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.
2. 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:
Ordering instructions and FAQs can be found here:
Please use the gym zip code 02375 when building your account


3. 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.


4. Vagabond Circuit Training Class Starts on Sunday, June 2nd @ 8:30 am:
To reserve spot today, contact Kevin for more information on this moderate intense, high volume class based on Bodyweight + Accessory Movements that allows you to work thru multiple workouts in a moderate intense environment, which is great for weight loss, sweating, and eliciting the dose response we are looking for thru building the aerobic/cardio system. Spots are limited to 15 people in total for the class. Contact us today for more information to reserve spot!

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of coach option


II. Phases Strength + Conditioning:

A. Lifestyle + Fitness Phase

Vagabond Community Day

Teams of Two Complete the following:

35 Minutes on the Clock:

16 DB Hang Squat Cleans or Hang Squat Cleans @ 115/80 lbs, 95/65 lbs

16 Burpee Box Jumps or Burpee Step-Ups

32 Second Front Lean Rest Hold-As Partners

16 Wall Balls

16 Russian KBS

32 Cal Row or 400 Meter Run-Split Up as a team


B. Competition Phase

Vagabond Community Day

A. Warm-Up of the following:

4 Sets of the following:

Row 250 Meters

Assault Bike x 15 Calories

60 Meter Backwards Sled Walk @ lightweight(use gray sleds)


B. Strength + Accessory Work of the following:

A. Overhead Squat, 5 sets of 3 reps, rest as needed between sets.

Build in weight each set, will do this for next 3 weeks.

Week 2 of Overhead Squats

B. Push Press, 65% x 3 reps, 70% x 3 reps, 75% x 3 reps x 3 sets.


C. Gymnastics Training of the following:

EMOTM x 12 Minutes of the following:

Minute 1: 6-8 Strict Handstand Push-Ups(You can increase Depth if you want)

Minute 2: 50 Double Unders


D. 4 Rounds for time of the following:

20/15 Cal Assault Bike

15 Thrusters @ 95/65 lbs

20/15 Cal Row

15 Burpees

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