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.
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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:
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
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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.
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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
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3-5 minutes of coach option
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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
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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)
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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.
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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
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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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