“Thursday 11.19.2020”

Vagabond of the Month for October: John Mac

“There is not just one best thing about Vagabond, there are a plethora of things that make Vagabond the best. It’s the people, it’s the coaches, it’s a family, a community. I could not see myself going to another gym. Hell would have to freeze before I went to another gym!”

CLICK HERE FOR FULL BIO.

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RULES FOR MASK WEARING INSIDE GYM:

Starting as of this Friday, November 6th, people will have to wear masks while they walk into building like they have and go to their X, once they are at X or there designated spot, they may take mask off, and while moving around inside gym, they must put mask on and have by persons! 

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Upcoming Events for VBWAY Community

Vagabond Annual Food Drive Virtually with Gift Cards Between November 9th- November 21st Collection Time

We’ll be collecting donations thru November 9th thru November 21st next month to directly benefit the Easton Food Pantry-
Money or grocery gift cards are what we will be collecting this year!

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Vagabond Circuit Training Class Starts on Sunday, January 3rd @ 9:00 am:
To reserve spot today, contact Kevin for more information on this moderate intense, high volume class based on Bodyweight + Accessory Movements that allows you to work thru multiple workouts in a moderate intense environment, which is great for weight loss, sweating, and eliciting the dose response we are looking for thru building the aerobic/cardio system. Spots are limited to 15 people in total for the class. Contact us today for more information to reserve spot! 5 Weeks for  a total of $80.

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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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3-5 Minutes of the following:

5 Spiderman Stretch/each way + Run 100 Meters + 5 Samson Stretch/each way + Run 100 meters + 5 Inch Worms + Row 150 Meters/5 Cal Assault Bike

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Pump + Long Conditioning

A. Upper Body Pump Session of:

3-4 Sets of the following:

8 Barbell Row

10 Banded Clam Shells/each way

6 DB Powell Raises/each arm

10 Hip Rocks

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B. Conditioning of the following:

3 Sets of the following:

8 Minutes of the following:

12/9 Cal Assault Bike 

9 Russian KBS

16 Second FLR Hold or Shoulder Taps

9 Ball Slams

32 Jump Rope Singles

*Rest 2-3 Minutes between sets*

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B. Fitness Phase

Upper Body Pump + Long Conditioning

A. Upper Body Pump Session of:

4 Sets of the following:

20 Banded Face Pulls

10 Monster Band Clam Shells/each way

8 DB Powell Raises /each arm

10 Hip Rocks

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B. Conditioning of the following:

3 Sets of the following:

8 Minutes of the following:

15/12 Cal Row

8 Hang Power Snatch

15 Second FLR Hold or Shoulder Taps

8 Pull Ups or 8 TRX Vertical Pull Ups or 8 Barbell Row

20 Second KB Farmer’s Hold

*Rest 2-3 Minutes between sets*

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