"Thursday 11.14.2019 + Bring a Friend Day All Classes"

1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.

+

2. Vagabond Kettlebell Speciality Class on Sunday, November 17th @ 10:00 am

CLICK BELOW TO REGISTER TODAY!

https://vagabond-crossfit.triib.com/events/vagabond-kettlebell-specialty-class/

The Kettlebell Swing is the foundation of effective Kettlebell training, and comes with a wide range of benefits.  In this class we will work on refining your technique and efficiently improve your training.
What you will learn: Cost of Class is $25.

  • Kettlebell safety
  • Power breathing 
  • Swing – starting from the Deadlift moving to Two-Arm Swing then One-Arm Swing
  • Troubleshooting drills along with progressions and regressions of the swing

We will then take what you learned and finish up with a group workout!

+

3. Vagabond Annual Food Drive on Saturday, November 23rd @ 9:00 am:

We’ll be collecting donations all month long next month to directly benefit the Easton Food Pantry- please give big and rsvp here for the workout on 11/23!
We will be collecting canned goods all month long in November and will top it off with our annual workout! Please consider donating and joining in on 11/23.
Here’s a list of the items most in need:
Cereal, Pasta, Pasta Sauce, Soup, Baked Beans, Canned Vegetables, Canned Fruit, Tuna or other canned meat/fish, Peanut Butter & Jelly and, of course, Money or grocery gift cards!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Focus on Hip Opening + Calf Mobility
+
3 Sets of the following:
20 Seconds of russian kbs
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Push/Upper Body Push/Curl Variation/Core + Conditioning

A. Strict Press, 8 sets of 2 reps, rest 1-2 minutes between sets.
Stay @ 50-60% of your best 1RM, which we performed a heavy single on September 17th, 2019 or May 20th, 2019

Week 4/4 of Strict Press

B1. KB Rotational Row, 6-8 reps/each arm x 2 sets, rest 30 seconds.

B2. DB Zotman Curls, 10-12 reps x 2 sets, rest 45 seconds.

+

B. Conditioning of the following:

2 Sets of the following:

8 Minutes @ Steady Pace of:

8 Cal Assault Bike

8 No Push-Up Burpees

30 Jump Rope Singles

8 Ball Slams

Rest 3 Minutes between sets

+

B. Fitness Phase

Upper Body Pull/Core/Upper Body Pull/Upper Body/PC + Conditioning

A1. Weighted Mix Grip Pull-Up, 1.1.1 cluster reps x 4 sets, rest 45 seconds.

People can scale to FLEXED TRX Hang Cluster, 7-9 seconds, rest, 6-8 seconds, rest, 7-9 seconds x 3 sets or Weighted Negative Pull-Up Cluster, 1.1.1 x 3 sets, rest 60 seconds.

Week 3 of Weighted Pull-Ups, switch out after Week 3

A2. FLR Hold Clusters, 15 seconds(4 reps) hard hold, rest 5 seconds between cluster reps x 3 sets, rest 45 seconds.

You will perform 15 second hold, then rest 5 seconds, 15 second hold, rest 5 seconds, continue this until it is completed 4 times and this is ONE SET.

A3. Banded Pull-Aparts, 20 reps x 3 sets, rest 60 seconds.

+

B. Conditioning of the following:

2 Sets of the following:

8 Minutes @ Steady Pace of:

10 Cal Row(200 Meter Run)

10 Box Step-Ups(5/each side @ weighted or unweighted)

10 DB Floor Press

20 Second KB Farmer’ Hold

Rest 3 Minutes between sets

Post Comments to Group Page.