"Thursday 11.23.2017 + Happy Thanksgiving from Vagabond"

Schedule for Thanksgiving Holiday Week
1. Thursday, November 23rd Classes:
Only 9:00 am Class
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2. Friday, November 24th, 2017 Classes:
Open Gym 830 am-1:00 pm

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1. Vagabond Next Beginners Class on December 4th, 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 6th Annual Holiday Party on Saturday, December 16th @ 7:00 pm to Midnight:
Join us all on Saturday, December 16th from 7:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our 8th Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the new Barret’s Ale House in West Bridgewater. Save the date and go to our Facebook Annual Holiday Party Page.
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3. Vagabond Toy Drive on Saturday, December 9th @ 9:00 am
Join us all month long in December for the annual Vagabond Toy Drive to support the child life specialists at Boston Children’s Hospital. This is our 5th year partnering with our friends at Flynn’s Farm and we hope this is the most generous year yet! We will top off the drive with a benefit workout on 12.17- RSVP now @ our Facebook Annual Toy Drive Page.

Food Drive 2017

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
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Team Workout/Community Builder
“Annual Thanksgiving Partner Workout”
Teams of Two Complete the following of:
150 Wall Balls
150 Kettlebell Swings or 150 Hang Power Snatches @ 75/45 lbs
150 Cal Assault Bike or 150 Calorie Row
150 DB Push Press or Shoulder to Overhead @ 75/45 lbs
150 Box Jumps or Step-Ups or Ball Slams
B. Fitness Phase
Team Workout/Community Builder
“Annual Thanksgiving Partner Workout”
Teams of Two Complete the following of:
150 Wall Balls
150 Kettlebell Swings or 150 Hang Power Snatches @ 75/45 lbs
150 Cal Assault Bike or 150 Calorie Row
150 DB Push Press or Shoulder to Overhead @ 75/45 lbs
150 Box Jumps or Step-Ups or Ball Slams
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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