Schedule for the Weekend:
1. Saturday, July 21st, 2018: 9:00 am Lifestyle + Fitness Phase Team Workout
2. Saturday, July 21st, 2018: 10:00 am to 12:00 pm Open Gym
3. Saturday, July 21st, 2018: 10:00 am Competition Phase Class
4. Sunday, July 22nd, 2018: 9:00 am to 11:00 am Open Gym
5. Sunday, July 22nd, 2018: 8:30 am Vagabond Circuit Training Week 5
6. Sunday, July 22nd, 2018: 10:00 am VBC Sweat Class
3 Sets of the following of:
3 Minute Cal Row or Assault Bike
2 Minute Burpee Box Jumps or Step-Ups
1 Minute Cal Row or Assault Bike
Rest 2 minutes between rounds.

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1. Vagabond Next Beginners Class on July 23rd, 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 Internal Competition Throwdown on Saturday, September 22nd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 22nd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!

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3. 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!

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4. 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 Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community/Team Building/Team Workout
Teams of Two Complete the following of:
3 Rounds Completed as a Team:
1000 Meter Row or 1000 Meter Run
60 Wall Balls or Goblet Squats-Client Choice
60 Russian KBS or Ground Power Snatch @ 95/65, 75/55 lbs
60 Burpees or Box Jumps-Client Choice
Must Break Up Reps as see Fit, must finish the 1000 meter row or 1000 meter run as a team, and then can move onto wall balls, then kettlebell swings, then burpees, and that is one round, must complete 3 rounds as a team.
B. Fitness Phase
Community/Team Building/Team Workout
Teams of Two Complete the following of:
3 Rounds Completed as a Team:
1000 Meter Row or 1000 Meter Run
60 Wall Balls or Goblet Squats-Client Choice
60 Russian KBS or Ground Power Snatch @ 95/65, 75/55 lbs
60 Burpees or Box Jumps-Client Choice
Must Break Up Reps as see Fit, must finish the 1000 meter row or 1000 meter run as a team, and then can move onto wall balls, then kettlebell swings, then burpees, and that is one round, must complete 3 rounds as a team.
C. Competition Phase
Dynamic Effort Upper Body Gymnastics + CrossFit Sport Conditioning
A. Warm-Up @ mod pace of the following:
5 Sets of the following @ 50% intensity of:
Run 200 meters
Row 250 meters
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B. Gymnastics Strength Training of:
A1. Weighted Pull-Ups, 2-3 reps x 4 sets, rest as needed.
A2. Weighted Pistols, 5 reps/each leg x 4 sets, rest as needed.
A3. Dumbbell Back Extensions, 10-12 reps x 4 sets, rest as needed.
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Rest 5 Minutes Walk
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C. Complete the following @ sustained effort of:
4 Minutes of the following:
8 Burpees
8 Kettlebell Swings
8 Wall Balls
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Rest 60 seconds
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4 Minutes of the following:
10 Walking Lunges(5/each side w/ KB in Goblet Position Hold)
20 Double Unders
8 Ball Slams
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Rest 60 seconds
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4 Minutes of the following:
100 Meter Run
8 Pull-Ups
8 Wall Balls
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Rest 60 seconds
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4 Minutes of the following:
100 Meter Run
20 Double Unders
5 Ball Slams
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Rest 60 seconds
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4 Minutes of the following:
8 Burpees
8 Pull-Ups
8 Wall Balls
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