1. Vagabond Next Beginners Class on November 6th, 2017:
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 Trunk or Treat on Saturday, October 28th, 2017 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10/28 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
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3. Vagabond Costume Contest for Halloween on Tuesday, October 31st for all Classes:
On Tuesday, October 31t we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!

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4. Vagabond Circuit Training Class on Sunday, November 12th @ 8:00 am:
We will be offering our Vagabond Circuit Training Class for the Winter Session starting on Sunday, November 12th @ 8:00 am. The class runs for 6 weeks and the cost is only $80 for the six week class that meets every Sunday at 8 am. Sign up today to reserve your spot. See Kevin.

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-Shoulder Openers: Banded Stretch, Foam Roll, etc.. Coach Option
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of KBS
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Core/Upper Body Push/Upper Body Assistance + Conditioning
A1. Strict Press, 5-6 reps x 3 sets, rest 45 seconds between sets.
A2. Banded Pull Aparts, 15 reps x 3 sets, rest 45 seconds between sets.
A3. Standing Cable Row or Banded Cable Row, 10 reps/each arm x 3 sets, rest 45 seconds between sets.
Do not let the elbow of the pulling arm to go behind the body, and make sure elbow is slightly out, about 30 degrees, and keep head in slight chin tuck, keep spine neutral, and flat
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B. For Time of the following:
2 Rounds of the following
12 DB Push Press
200 Meter Run or 200 Meter Row
15 Box Jumps or Step-Ups
200 Meter Run or 200 Meter Row
12 DB Push Press
15 Box Jumps or Step-Ups
B. Fitness Phase
Upper Body Pull/Core/Upper Body Push/Upper Body Assistance + Conditioning
A. Hang Power Snatch, 3 reps x 5 sets, rest as needed between sets.
Rough estimate for % work on Hang Power Snatches: 765-75% of best snatch 1RM
B1. Standing Pallof Press, 10 reps/each way @ 2 second hold x 2 sets, rest 45 seconds between sets.
B2. Strict Supinated Pull-Ups, 6-10 reps total x 2 sets, rest 45 seconds between sets.
People can perform Lat Pull-Downs, 12-15 reps instead of pull ups
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C. For Time of the following:
2 Rounds of the following:
12 Shoulder to Overhead @ 115/75, 95/65 lbs
200 Meter Run or 15/10 Cal Assault Bike
12 Box Jumps(If you did box jumps on Wednesday, do 16 walking lunges total)
200 Meter Run or 15/10 Cal Assault Bike
12 Shoulder to Overhead @ weight above
12 Box Jumps(If you did box jumps on Wednesday, do 16 walking lunges total)
The Walking Lunges use KB and hold in Goblet Hold Position for Weighted Walking Lunges. Suggested Weight would be 35-44 lbs kb weight for men and 18-26 lbs kb weight for women
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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