"Saturday 8.18.2018 + Schedule for the Weekend"

Schedule for the Weekend:
1. Saturday, August 18th, 2018: 9:00 am Lifestyle + Fitness Phase Team Workout
2. Saturday, August 18th, 2018: 10:00 am to 12:00 pm Open Gym
3. Saturday, August 18th, 2018: 10:00 am Competition Phase Class
4. Sunday, August 19th, 2018: 9:00 am to 11:00 am Open Gym
5. Sunday, August 19th, 2018: 10:00 am VBC Sweat Class
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AMRAP 20 Minutes of the following:
30/20 Cal Row
20 Goblet Squats
15 Sit-Ups
10 DB Push Press

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1. Vagabond Next Beginners Class on September 10th, 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!

CLICK HERE FOR LINK TO SIGN UP OR VOLUNTEER.

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3. Vagabond Circuit Training Class Starts the Fall Session on Sunday, September 9th:
This class is based on low intense, high volume, moderate aerobic work over a given period time. This is great for those looking for something different from the regular group classes or individual training. The cost of the class is $80 for 6 weeks, and contact KEVIN to save your spot today!

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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:
90 Degree Quad Stretch or Focus on Hip Opening-Coach Choice
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Building/Team Workout
Teams of Two Complete the following of:
30-25-20-15-10-5 of the following:
Kettlebell Swings American @ 53/35, 44/26 lbs
Burpees or Ball Slams
Each person will complete 30 swings, then run 400 meters or row 400 meters as a team or 30/20 Cals on Assault Bike, then 25 and 25, then run or row, continue this fashion until completed all reps and run.
B. Fitness Phase
Community Building/Team Workout
Teams of Two Complete the following of:
30-25-20-15-10-5 of the following:
Kettlebell Swings American @ 53/35, 44/26 lbs
Burpees or Ball Slams
Each person will complete 30 swings, then run 400 meters or row 400 meters as a team or 30/20 Cals on Assault Bike, then 25 and 25, then run or row, continue this fashion until completed all reps and run.
C. Competition Phase
Dynamic Effort Upper Body Gymnastics + CrossFit Sport Conditioning
A. Warm-Up @ mod pace of the following:
From Aerobic Capacity of the following:
5-4-3-2-1 of Assault Bike Work:
Minutes on the Assault Bike, rest ½ time of the work time, so if you do 4 minutes, then rest 2 minutes. These are not full efforts, aerobic efforts, and have enough in tank for each set.
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B. CrossFit Conditioning of the following:
10 Sets of the following @ Hard Effort of:
10 American KBS @ 53/35 lbs
5 Chest to Bar Pull-Ups
Fast and Quick
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C. Cool-Down Midway of the following:
5-4-3-2-1 of Row Work:
Minutes on the Cal Row, rest ½ time of the work time, so if you do 4 minutes, then rest 2 minutes. These are not full efforts, aerobic efforts, and have enough in tank for each set.
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D. CrossFit Conditioning of the following:
5 Sets of the following:
5 Bar Muscle-Ups
10 Deadlifts @ 185/135 lbs
15 Cal Assault Bike
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