Schedule for the Weekend:
1. Saturday, July 28th, 2018: 9:00 am Lifestyle + Fitness Phase Team Workout
2. Saturday, July 28th, 2018: 10:00 am to 12:00 pm Open Gym
3. Saturday, July 28th, 2018: 10:00 am Competition Phase Class
4. Sunday, July 29th, 2018: 9:00 am to 11:00 am Open Gym
5. Sunday, July 29th, 2018: 8:30 am Vagabond Circuit Training Week 6
6. Sunday, July 29th, 2018: 10:00 am VBC Sweat Class
6 Sets of the following:
20 Russian Kettlebell Swings
rest 10 seconds
15 Burpees
rest 10 seconds
10 DB Push Press
rest 10 seconds
1 Minute Assault Bike or Row or 200 Meter Run
Rest 1 minute

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1. Vagabond Next Beginners Class on August 13th, 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 Building/Team Workout
Teams of Two Complete the following:
5 Rounds for time of the following:
50 Wall Balls or Goblet Squats
40 DB Hang Power Cleans or Deck Power Cleans @ 115/80, 95/65 lbs
30 Burpees or Lateral Burpees
20 Shoulder to Overhead @ Weight Above or Russian KBS
Run 200 Meters Together or Row 250 Meters Together or 20 Calorie Assault Bike
Break up other reps as you see fit, only the run/row/assault bike you do together as a team.
B. Fitness Phase
Community Building/Team Workout
Teams of Two Complete the following:
5 Rounds for time of the following:
50 Wall Balls or Goblet Squats
40 DB Hang Power Cleans or Deck Power Cleans @ 115/80, 95/65 lbs
30 Burpees or Lateral Burpees
20 Shoulder to Overhead @ Weight Above or Russian KBS
Run 200 Meters Together or Row 250 Meters Together or 20 Calorie Assault Bike
Break up other reps as you see fit, only the run/row/assault bike you do together as a team.
C. Competition Phase
Dynamic Effort Upper Body Gymnastics + CrossFit Sport Conditioning
A. Warm-Up @ mod pace of the following:
4 Sets of the following:
1 Minute Light Effort
1 Minute Mod Effort
1 Minute Hard Effort
1 Minute Low Low Low Effort
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B. Gymnastics Strength Training of:
A1. Handstand Walk, 50 feet x 4 sets, rest 30 seconds.
A2. Weighted Bar Dips, 3-5 reps x 4 sets, rest 30 seconds.
A3. Double Unders, 75 reps x 4 sets, rest 2 minutes.
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Rest 5 Minutes Walk
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C. 2 Minutes of the following:
200 Meter Run
In remaining time complete Burpees for remaining of time
So if you finish the run in 1 minute, then you do 1 minute of burpees
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Rest 1 Minute
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2 Minutes of the following:
12 Kettlebell Swings American @ 53/35 lbs
6 Toes to Bar
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Rest 1 Minute
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2 Minutes of the following:
15/10 Cal Assault Bike
In remaining time complete Wall Balls or Goblet Squats for remaining of time
So if you finish the assault bike in 1 minute, then you do 1 minute of Wall Balls or Goblet Squats
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Rest 1 Minute
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2 Minutes of the following:
12 Kettlebell Swings American
6 Pull-Ups
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Rest 1 Minute
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2 Minutes of the following:
200 Meter Run
In remaining time complete Burpees for remaining of time
So if you finish the run in 1 minute, then you do 1 minute of burpees
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Rest 1 Minute
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2 Minutes of the following:
12 Kettlebell Swings American
6 Toes to Bar
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Rest 1 Minute
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2 Minutes of the following:
15/10 Cal Assault Bike
In remaining time complete Wall Balls or Goblet Squats for remaining of time
So if you finish the assault bike in 1 minute, then you do 1 minute of Wall Balls or Goblet Squats
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