"Saturday 6.16.2018 + Schedule for the Weekend"

Schedule for the Weekend:
1. Saturday, June 16th, 2018: 9:00 am Lifestyle + Fitness Phase Team Workout
2. Saturday, June 16th, 2018: 10:00 am to 12:00 pm Open Gym
3. Saturday, June 16th, 2018: 10:00 am Competition Phase Class
4. Sunday, June 17th, 2018: 9:00 am to 11:00 am Open Gym
5. Sunday, June 17th, 2018: 10:00 am VBC Sweat Class

+

1. Vagabond Next Beginners Class on June 25th or July 9th, 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.

+
2. Vagabond Annual Summer Party on Saturday, July 28th @ 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 August 5th! We’ll have food, yard games, swimming 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- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!

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
+
3-5 Minutes of the following: Coach Option Workout
+
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:
4 Rounds of the following:
200 Meter Run or 200 Meter Row(Run or Row Together @ Same Time)
30 Wall Balls(Break up into 15 reps each)
+
Move onto next 4 round workout
+
4 Rounds of the following:
200 Meter Run or 200 Meter Row(Run or Row Together @ Same Time)
30 Russian KBS or 30 Hang Power Snatches @ 75/45 lbs(15 repetitions each round)
+
Move onto next 4 round workout
+
4 Rounds of the following:
200 Meter Run or 200 Meter Row(Run or Row Together @ Same Time)
30 Burpees(15 repetitions each round)
+
Complete: You must complete 4 rounds as a team for each section, before moving onto next set of 4 rounds.
B. Fitness Phase
Community/Team Building/Team Workout
Teams of Two Complete the following of:
4 Rounds of the following:
200 Meter Run or 200 Meter Row(Run or Row Together @ Same Time
30 Wall Balls(Break up into 15 reps each)
+
Move onto next 4 round workout
+
4 Rounds of the following:
200 Meter Run or 200 Meter Row(Run or Row Together @ Same Time)
30 Russian KBS or 30 Hang Power Snatches @ 75/45 lbs(15 repetitions each round)
+
Move onto next 4 round workout
+
4 Rounds of the following:
200 Meter Run or 200 Meter Row(Run or Row Together @ Same Time)
30 Burpees(15 repetitions each round)
+
Complete: You must complete 4 rounds as a team for each section, before moving onto next set of 4 rounds.
C. Competition Phase
Dynamic Effort Upper Body Gymnastics + CrossFit Sport Conditioning
A. Warm-Up with the following of:
3 Sets of the following @ Warm-Up Pace of:
20/15 Cal Assault Bike
10 Ball Slams
200 Meter Run
+
Rest 5-10 Minutes
+
B. Stamina Conditioning of:
AMRAP 10 Minutes of the following:
15/10 Cal Row
15 Wall Balls
30 Double Unders
+
Rest 5 Minutes
+
AMRAP 10 Minutes of the following:
15/10 Cal Row
15 Hang Power Cleans @ 95/65 lbs
30 Double Unders
+
Rest 5-10 Minutes
+
C. 3 Sets of the following @ Warm-Up Pace of:
20/15 Cal Assault Bike
10 Ball Slams
200 Meter Run
Post Comments to Group Page.