"Thursday 1.15.2018 + Vagabond Bring a Friend Day All Day Every Class"

Vagabond Bring a Friend Day Every Day All Day All Classes

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1. Vagabond Next Beginners Class on February 26th, 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 Register for the CrossFit Opens Starting in January/February Now:
The 2017 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 65 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This year they have opened the variety and choice once again, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.
Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!
CLICK HERE TO REGISTER.

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3. 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.

Discount Code

Members can get 20% off their orders from today until February 1st by using the code “Vagabond” in the coupon/discount box at checkout.

Vagabond Bring a Friend Day All Day

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Banded Pull-Aparts
Rest 10 Seconds
30 Seconds of Indian Push-Ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Pull Assistance/Upper Body Pull/Pull Assistance
A1. DB Row, 8-10 reps/each arm x 3 sets, rest 60 seconds.
A2. DB Curls, 8-10 reps x 3 sets, rest 60 seconds.
3 Second Lowering Phase Eccentric
A3. Heavy Farmer’s Walk, 45 seconds x 3 sets, rest 60 seconds.
Mark 10 meters inside gym, and walk up and back for 45 seconds total time duration.
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B. 2 Sets of the following
7 Minutes on the Clock
30 Second Assault Bike
8 No Push-Up Burpees
30 Second Jump Rope
8 DB Hang Power Cleans or Barbell Hang Power Cleans @ 95/65 lbs, 75/45 lbs
Rest 2 Minutes between sets
B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. DB Bench Press Heavy, 5 reps x 3 sets, rest 45 seconds between sets.
A2. Deadbug Pressing Against Wall, 8 reps/each leg x 3 sets, rest 45 seconds between sets.
A3. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds between sets.
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B. 2 Sets of the following
7 Minutes on the Clock
30 Second Row Cals
8 Lateral Burpees
8 Ball Slams or 8 Pull-Ups(CLIENT CHOICE)
8 Hang Power Snatch @ 75/45 lbs or 30 Double Unders(CLIENT CHOICE)
Rest 2 Minutes between sets
C. Competition Phase
Rest Day/Open Gym
A.1  Rest and recovery on Sunday
A.2  Z1 activity for 30-60 minutes – do something new
A.3  Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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