Schedule for the Weekend:
1. Saturday, June 2nd, 2018: 9:00 am Lifestyle + Fitness Phase Team Workout
2. Saturday, June 2nd, 2018: 10:00 am to 12:00 pm Open Gym
3. Saturday, June 2nd, 2018: 10:00 am Competition Phase Class
4. Sunday, June 3rd, 2018: 9:00 am to 11:00 am Open Gym
5. Sunday, June 3rd, 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. 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 30 Minutes of the following:
5 DB Hang Squat Cleans or Hang Squat Cleans Barbell @ 115/75, 95/65 lbs
5 Shoulder to Overhead
5 Box Jumps
5 Burpees
Every time you complete 1 round each, go run 100 meters as a team or row 125 meters as a team, so run or row at same time.
B. Fitness Phase
Community/Team Building/Team Workout
Teams of Two Complete the following of:
AMRAP 30 Minutes of the following:
5 DB Hang Squat Cleans or Hang Squat Cleans Barbell @ 115/75, 95/65 lbs
5 Shoulder to Overhead
5 Box Jumps
5 Burpees
Every time you complete 1 round each, go run 100 meters as a team or row 125 meters as a team, so run or row at same time.
C. Competition Phase
Dynamic Effort Upper Body Gymnastics + CrossFit Sport Conditioning
A. Warm-Up with the following of:
30-25-20-15-10-5 @ Moderate, warm up pace of:
Cal Assault Bike
After Every Assault Bike completed, run 200 meters
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B. Gymnastics Movement Effort of the Day:
200 Feet Handstand Walk for Time
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C. Conditioning Effort of the Day Sport CrossFit:
8 Sets of the following:
150 Meter Row
6 Burpee Box Jumps
150 Meter Row
40 Double Unders
Rest 45 seconds between sets, get your breathe back
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