“Saturday 6.5.2021 + Sunday 6.6.2021”

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!


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!


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up


II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness Phase

Individual or Team Workout-Community Workout

Saturday, June 5th, 2021:

Vagabond Community Day

Teams of Two Complete the following of:

35 Minutes on the Clock of the following:

400 Meter Run or Row 500 Meters or 30 Cal Assault Bike

50 Burpees

50 Hang Power Cleans or Russian KBS or Ball Slams

400 Meter Run or Row 500 Meters or 30 Cal Assault Bike

50 Goblet Squats or Front Squats or OH Squats

50 Pull Ups or TRX Row

100 Meter KB or DB Farmer’s Walk

*Break all up into half reps, must finish one movement before moving onto the next movement*


Sunday, June 6th, 2021:

Rest Day/Open Gym

A. Scap/Recovery Work of the following:

A1. Banded Pull Aparts, 20 reps x 3 sets, rest as needed.

A2. Banded Push-Downs, 20 reps x 3 sets, rest as needed.

A3. Banded Curls, 20 reps x 3 sets, rest as needed.


B. Conditioning of the following:

4 Sets of the following:

6 Minutes on the Clock of the following:

200 Meter Run or 250 Meter Row or 15 Cal Assault Bike

30 Jump Rope Singles(20 Double Unders)

20 Second Plank Hold or Plank Walk Outs

15 DB Push Press or Barbell Push Press

10 Goblet Squats or Wall Balls

5 DB Row or Barbell Row Slow Tempo

Rest 2 Minutes between sets by stretching, foam rolling, etc.

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