RULES FOR MASK WEARING INSIDE GYM:
You must walk inside the Vagabond Facility with your mask present on your face, walk into your place of choosing, and may take off once you are settled, and just have by your persons. THANK YOU FOR YOUR COOPERATION AND CONCERN.
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Vagabond Annual Summer Party on Saturday, August 8th @ 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 8th! 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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5 Minutes of the following:
100 Meter Run/Walk + 5 Burpees + 5 Air Squats + 5 Inch Worms + 5 Spiderman/each leg
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II. Phases Strength + Conditioning of the following:
A. Lifestyle Phase + Fitness Phase
Saturday, August 15th, 2020:
Community Open Workout 9 am to 12 pm
Complete the following of:
Every Minute on the Minute x 28 Minutes of:
Minute 1: 45 Second Bike, Row, Ski Erg, or Run
Minute 2: 20 Russian KBS or 15 Hang Power Cleans @ weight chosen by client
Minute 3: 45 Second Bike Row, Ski Erg, or Run
Minute 4: 20 Goblet Squats or Wall Balls
Minute 5: 45 Second Any Variation Hold Client Would Like
Minute 6: 12-16 No Push-Up Burpees
Minute 7: Rest During Minute
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Sunday, August 16th, 2020:
Open Gym 9 am to 11 am
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior Blaster:
3 Sets of the following:
20 Monster Band Clam Shells(10/each way)
20 Glute Bridges Banded
20 Walking Lunges(10/each way weighted)
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B. Conditioning Portion of the following:
2 Sets of the following:
10 Minutes of Work of the following:
100 Meter Run or 5 Cal Assault Bike or 125 Meter Row
10 DB or Barbell Thrusters
100 Meter Run or 5 Cal Assault Bike or 125 Meter Row
10 TRX Rows or 5 Strict Pull-Ups
100 Meter Run or 5 Cal Assault Bike or 125 Meter Row
10 Meter Waiter Carry KB/each arm
*Rest 3 Minutes between sets*
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