Vagabond of the Month for May: Chad Buczek.
“VBC proudest moments: Getting back in the gym after the pandemic and, with huge help from the coaching staff, finding my own pace with the correct exerices and workouts that work for me and my goals.”
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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!
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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!
PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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START STRENGTH + ACCESSORY….
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II. Phases Strength + Conditioning of the following:
A. Lifestyle + Fitness Phase
Saturday, July 3rd, 2021
Community Open Workout 9 am to 12 pm
Independence Team Workout
35 Minutes of the following:
Run 400 Meters/Row 500 Meters/30 Cal Assault Bike
20 Russian KBS or 20 Hang Power Cleans @ 115/80, 95/65 lbs
20 Goblet Squats or 20 Front Squats or Overhead Squats
Run 200 Meters/Row 250 Meters/16 Cal Assault Bike
20 Burpees
20 TRX Row or 20 Pull-Ups or 20 Push Press Barbell or DB
*Switch off every movement, cannot move onto next movement until one above is completed, break up into half reps as you see fit.*
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Sunday, July 4th, 2021:
Open Gym/Sweat Session
A. Bodyweight Posterior Blaster:
5 Sets of the following:
10 Monster Band Clam Shells(5/each way)
10 Single Leg Step Ups (5/each leg)
25 Second Side Bridge/each side 4 Point
15 Goblet Squat Pause @ 2 second Hold
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B. Conditioning Portion of the following:
2 Sets of the following:
12 Minutes on the Clock of the following:
200 Meter Run or 250 Meter Row
25 Second FLR Hold
10 Russian KBS
100 Meter Run or 150 Meter Row
20 Second KB Farmer’s Hold
10 Burpees
*Rest 4 minutes between sets*
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