"Thursday 12.22.2016 + Schedule for Holidays"

*** Vagabond Holiday Hours ***
1. Saturday, Dec 24th, Christmas Eve: Open Gym 9:00 am-11:30 am + 9:00 am Lifestyle/Fitness Phase Class + 10:00 am Competition Phase Class
2. Sunday, Dec 25th : Christmas Day – CLOSED
3. Monday, Dec 26th : Open Gym 7:00am-1:00 pm
4. Saturday, Dec 31st: New Years Eve , Open Gym 9:00 am-11:30 am + 9:00 am Lifestyle/Fitness Phase Class + 10:00 am Competition Phase Class
5. Sunday, January 1st, New Years Day:  Open Gym 9:00 am-11:00 am Open Gym

6. Monday, January 2nd: Open Gym 7:00 am-1:00 pm

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Vagabond New Time Schedule starting Monday, January 2nd @ Vagabond for Open Gym 5:30 am Monday thru Friday.
We will be starting a new time slot at 530 am open gym style Monday thru Friday. The gym starting on Monday, January 2nd, will always be open at 530 am for those looking to start their workout early or to come in to stretch, mobilize, and prep for the 6:00 am class time slot. This is a good benefit for those looking to come in earlier to do the above, and also keep our popular 6:00 am class as well.
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*Gym Brief for the Week*
1. Vagabond Next Beginners Class on January 9th:
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. Kevin O’Malley Goal Setting + Lifestyle Seminar on Saturday, January 21st @ 10:30 am:
This one hour-long discussion is uniquely designed to prepare all levels of athletes for success at the gym and in their day-to-day personal life. In an inviting, open discussion format, Kevin will review the three keys of goal setting and lifestyle success: Fitness, Health and Longevity. With facts and proven steps, Kevin will zero in on these three elements and how to take realistic steps toward achieving longterm success and reaching your personal goals. Healthy choices, nutrition prep and other essential life choices are also a beneficial focus of this class. Through realistic goal setting and productive, positive lifestyle changes, Kevin will help you realize the importance how to achieve success in the gym and in life. Free Seminar for all Vagabonds and just a way to get back into a routine with the New Year.
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3. Vagabond Holiday Special for Month of January:
Starting January 1st thru January 31st, Vagabond will be offering its Annual January Special for all new members and clients to enjoy their time at Vagabond. The cost of membership will be the following for members. 2 times a week at a discounted of rate of $20 a month($139 to $119), 3 times a week at a discounted rate of $24 a month($159 to $135), and unlimited use at a discounted rate of $35 a month($189 to $154). Contact us at [email protected] to set up a free eval today.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Option
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3-4 Minutes of the following:
Row 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
A. Coach B Warm-Ups… Do with the Clean-High Hang Position…
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B. Mix Modal Work @ Long, Moderate Pace of:
10 Minutes on the Clock:
40 Jump Rope Singles(Scale Up to 25 Double Unders)
20 Sit-Ups
10 Ball Slams
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Rest 3 Minutes
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8 Minutes on the Clock:
30 Jump Rope Singles(Scale up to 15 Double Unders)
12/8 Calorie Assault Bike(15/12 Calorie Airdyne)
8 Knee Raises(Scale Up to 6 Toes Bar)
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Rest 3 Minutes
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6 Minutes on the Clock:
20 Meter KB Farmer’s Carry(10 Meter Increment in Gym)
16 Walking Lunges(8/each leg)
8 No Push-Up Burpees
B. Fitness Phase
Skill Set + Long Conditioning-Mix Modal Slow Moderate Work
A. Coach B Warm-Ups… Do with the Clean-High Hang Position…
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B. Mix Modal Work @ Long, Moderate Pace of:
10 Minutes on the Clock:
15/12 Cal Row
12 Lunges Unweighted(6/each leg)
9 No Push-Up Burpees
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Rest 3 Minutes
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8 Minutes on the Clock:
12/9 Cal Row
9 Weighted Sit-Ups
6 Push-Ups(Scale to Box Push-Ups for perfect form)
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Rest 3 Minutes
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6 Minutes on the Clock:
9/6 Calorie Row
20 Double Unders(40 Single Unders)
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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