"Saturday 5.19.2018 + Schedule for the Weekend + VBC Ladies Night In"

Schedule for the Weekend:
1. Saturday, May 19th, 2018: 9:00 am Lifestyle + Fitness Phase Team Workout
2. Saturday, May 19th, 2018: 10:00 am to 12:00 pm Open Gym
3. Saturday, May 19th, 2018: 10:00 am Competition Phase Class
4. Saturday, May 19th, 2018: 7:30 pm Ladies Night In @ Vagabond
5. Sunday, May 20th, 2018: 8:00 am Vagabond Week 6 Circuit Training Class
6. Sunday, May 20th, 2018: 9:00 am to 11:00 am Open Gym
7. Sunday, May 20th, 2018: 10:00 am VBC Sweat Class

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1. Vagabond Next Beginners Class on June 4th, 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 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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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. 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:
AMRAP 27 Minutes of the following:
16 DB Hang Power Cleans or Hang Barbell Power Cleans @ 115/80 lbs, 95/65 lbs
16 Burpee Box Step-Ups or Box Jumps
16 Sit-Ups or Hanging Knee Raises or Toes to Bar
16 Goblet Squats or Wall Balls
32 Cal Row or Assault Bike or 400 Meter Run
B. Fitness Phase
Community/Team Building/Team Workout
Teams of Two Complete the following of:
AMRAP 27 Minutes of the following:
16 DB Hang Power Cleans or Hang Barbell Power Cleans @ 115/80 lbs, 95/65 lbs
16 Burpee Box Step-Ups or Box Jumps
16 Sit-Ups or Hanging Knee Raises or Toes to Bar
16 Goblet Squats or Wall Balls
32 Cal Row or Assault Bike or 400 Meter Run
C. Competition Phase
Dynamic Effort Upper Body Gymnastics + CrossFit Sport Conditioning
A. Warm-Up with the following of:
4 Sets of the following:
15/12 Cal Assault Bike
15 Ball Slams
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B. Gymnastics Movement Effort of the Day:
Bar Muscle-Ups, 5 sets of 5-7 reps or 3-5 reps, rest as needed between sets, finish as fast as you can.
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C. Conditioning Effort of the Day Sport CrossFit:
3 Rounds for time of the following:
100 Foot DB Walking Lunges @ 53 lbs in each hand/35 lbs in each hand
15 Burpee Box Jumps
150 Double Unders
15 Power Cleans @ 135/95 lbs
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