Vagabond of the Month for April: Sarah Jones
“I will admit I was hesitant on joining Vagabond when Kevin and Andrew first told me about it, I was a new mom and lacked confidence in my gym ability. At the time my workout routine of choice would be a long run, which was my comfort zone. I have been a member now for almost 4 years and once I stepped out of
my comfort zone (thanks to Kevin’s persistence) I found I was capable of much more and I now look forward to getting to the gym every morning. Kevin and all the coaches have taught me so much while providing the most welcoming and supportive atmosphere. I feel the most fit that I ever have and love that each day the workout will be challenging but something I can accomplish thanks to the support and guidance of the coaches as well as other members. The 9am ladies have been my biggest motivators in pushing myself physically but even better I found a community that has provided the best group of friends!“
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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!
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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!
PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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START STRENGTH + ACCESSORY….
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II. Phases Strength + Conditioning of the following:
A. Lifestyle + Fitness Phase
Individual or Team Workout-Community Workout
Saturday, May 22nd, 2021:
Vagabond Community Day
Teams of Two Complete the following of:
32 Minutes on the Clock of the following:
500 Meter Row or 30 Cal Assault Bike or 400 Meter Run
30 DB Thrusters or Barbell Thrusters @ 95/65, 75/45 lbs
60 Second KB or DB Farmer’s Hold(Each person does 30 Seconds/each)
500 Meter Row or 30 Cal Assault Bike or 400 Meter Run
30 Burpees
60 Second Pull Up Hang(Each person does 30 seconds/each)
30 Russian KBS or Barbell Hang Power Cleans @ 95/65, 75/45 lbs
*Break up as you see fit.*
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Sunday, May 23rd, 2021:
Rest Day/Open Gym
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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A. Conditioning of the following:
2 Sets of the following:
12 Minutes on the Clock of the following:
400 Meter Run or 500 Meter Row or 20 Cal Assault Bike
30 Jump Rope Single Unders(20 Double Unders)
20 Walking Lunges or Step-Ups (10/each side) or 10 Wall Balls/Goblet Squats
10 Burpees
5 TRX Row or Pull Ups
Rest 4 Minutes between sets by stretching, foam rolling, etc.
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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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