"Thursday 11.24.2016 + Happy Thanksgiving + Group Class @ 9:00 am"

Thanksgiving Week Holiday Schedule:
A. Thursday, November 24th, 2016: 9:00 am class only
B. Friday, November 25th, 2016: 9:00 am class + 10:00 am to 1:00 pm Open Gym
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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on December 12th: Cost only $119 for the 2 week class
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 10th @ 8:00 pm to Midnight:
Join us all on Saturday, December 10th from 8:00 pm to Midnight, as we celebrate the Holidays with our closest Vagabond Friends for our Sixth Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and photo booth, which will be held at the Easton Knights of Columbus. Save the date and go to our Facebook Annual Holiday Party Page.
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3. Vagabond Toy Drive on Saturday, December 17th @ 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 4th 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.
group-turkey-day

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Team Workout/Community Builder
Teams of Two Complete the following:
150 Wall Balls(150 Goblet Squats Other Option)
150 Kettlebell Swings
150 Cal Row
150 Push Press
150 Weighted Sit-Ups
The Partner will work together, and will finish 150 reps of each movement before moving on.
B. Fitness Phase
Team Workout/Community Builder
Teams of Two Complete the following:
150 Wall Balls
150 Hang Power Snatches @ 75/45 lbs
125 Cal Assault Bike
150 Front Squats @ 75/45 lbs
150 Weighted Sit-Ups
The Partner will work together, and will finish 150 reps of each movement before moving on.
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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