Schedule for the Weekend:
1. Saturday, June 29th, 2019: 9:00 am Community Workout + Open Gym 10:00 am to 12:00 pm
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2. Sunday, June 30th, 2019: 9:00 am-11:00 am Open Gym + 10:00 am Vagabond Sweat Class
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3. Sunday, June 30th, 2019: 8:30 am Vagabond Week 5 Summer Circuit Training
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1. Vagabond Next Beginners Class on July 15th, 2019:
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 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.
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3. Vagabond Annual Summer Party on Saturday, July 20th @ 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 20th! We’ll have food, yard games, swimming, 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- 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!
I. Lifestyle + Fitness Phase Community Workout:
Vagabond Community Day
Teams of Two Complete the following:
2 Sets of the following for Time of:
80 Russian KB Swings or 80 Hang Power Cleans
400 Meter KB or DB Farmer’s Walk
80 Burpees
800 Meter Run
80 Wall Balls
1200 Meter Row(60 Cal Assault Bike)
80 Box Jumps or Step-Ups
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II. Competition Phase Workout
Vagabond Community Day
A. Warm-Up of the following: Building each week for 4 weeks.
Week 2 of Sled Pushes
5 Sets of 100 Meter Sled Pushes Unweighted, rest 90 plus seconds between sets.
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B. Long Sets Conditioning of the following:
Every Minute on the Minute x 12 Minutes of the following:
Odd Minute: Run 200 Meters
Even Minute: 10 Burpees
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Rest 10 Minutes
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For Time of the following:
21-15-9-6-3 of the following:
Barbell Thrusters
Cal Assault Bike
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Rest 10 Minutes
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21-15-9-6-3 of the following:
Overhead Squat @ 95/65 lbs
Cal Row
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C. Cool Down of the following:
10 Minute Easy Bike Recovery Pace
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