Schedule for the Weekend:
1. Saturday, May 26th, 2018: 9:00 am Lifestyle + Fitness Phase Team Workout
2. Saturday, May 26th, 2018: 10:00 am to 12:00 pm Open Gym
3. Saturday, May 26th, 2018: 10:00 am Competition Phase Class
4. Sunday, May 27th, 2018: 9:00 am to 11:00 am Open Gym
5. Sunday, May 27th, 2018: 9:00 am Vagabond Gymnastics Class.
6. Sunday, May 27th, 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 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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3. 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:
30 Minutes on the Clock of the following:
10 Kettlebell Swings or 10 Hang Power Cleans @ 115/80, 95/65 lbs
10 Burpees
10 Step-Down Box Jumps or Step-Ups
10 Wall Balls or Goblet Squats
10 Sit-Ups
Every 5 Minutes, yourself and teammate, must run 400 meters as a team or row 500 meter as a team, must run or row at the same time. When you get back from the run, start where you left off, switch off every movement, partner 1 will do KBS, then partner 2 will do burpees, and so on, limited rest time, and just go!
B. Fitness Phase
Community/Team Building/Team Workout
Teams of Two Complete the following of:
30 Minutes on the Clock of the following:
10 Kettlebell Swings or 10 Hang Power Cleans @ 115/80, 95/65 lbs
10 Burpees
10 Step-Down Box Jumps or Step-Ups
10 Wall Balls or Goblet Squats
10 Sit-Ups
Every 5 Minutes, yourself and teammate, must run 400 meters as a team or row 500 meter as a team, must run or row at the same time. When you get back from the run, start where you left off, switch off every movement, partner 1 will do KBS, then partner 2 will do burpees, and so on, limited rest time, and just go!
C. Competition Phase
Dynamic Effort Upper Body Gymnastics + CrossFit Sport Conditioning
A. Warm-Up with the following of:
EMOTM x 10 Minutes of the following:
Odd Minute: 45 Second Cal Assault Bike
Even Minute: 8-10 Burpee Box Jumps
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EMOTM X 10 Minutes of the following:
Odd Minute: 45 Second Cal Assault Bike
Even Minute: 50 Double Unders
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B. Gymnastics Movement Effort of the Day:
50 Kipping Handstand Push-Ups For Time
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C. Conditioning Effort of the Day Sport CrossFit:
10-9-8-7-6-5-4-3-2-1 of the following:
Hang Power Snatch @ 95/65 lbs
Pull-Ups
Cal Row
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