"Thursday 2.28.2019 + Vagabond Bring a Friend Day All Classes + Release of 19.2 CrossFit Open Tonight"

VAGABOND BRING A FRIEND DAY ALL CLASSES ALL DAY!

1. Vagabond Next Beginners Class on March 4th, 2019:
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 Check-In Contest During the CrossFit Opens:
Every Year at Vagabond we have a 5 week social media online competition, where each Vagabond will have a chance to win a weekly prize, and then the grand prize of a free month membership with a random drawing for those who took part in the check in contest. Starting Thursday, February 21st until the end of the Opens, all you have to do is check into Vagabond when you attend a class, and we will keep a running tally, and each week, the highest total number of check ins done by that person, will receive a prize for the most check ins. Simple as that, check into Vagabond on Facebook, and your on your way to winning!
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3. Vagabond Spring Circuit Training Class Starts on Sunday, March 24th @ 8:30 am:
We have 15 spots for our next Vagabond Circuit Training Class. Cost of the class is $80 for the 6 week class that meets Every Sunday at 830 am. This class is focused around high volume, low intensity, bodyweight movements, and focused on building you aerobic potential with a rhyme and reason. If you are looking for something different from the regular Vagabond Group Classes, and to start your Sunday off right, then this is the class for you! Contact Kevin to save your spot today.

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4. Kettlebell Kitchen At Vagabond:
We are excited to announce our partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, KettlebellKitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”
They will make their first delivery to our gym on Monday, January 22nd (and every Monday & Thursday).
The order cutoffs are:
• Wednesday (Today!) evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Please use the gym zip code 02375 when building your account.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option
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3-5 Minutes of the following:
Row 100 Meters or Bike 20 seconds
10 Monster Band Walks/each side
10 Hip Rocks
10 Goblet Squats
20 Second Front Lean Rest Hold
II. Phases Strength + Conditioning:
A. Lifestyle Phase
Posterior Bend + Upper Body/Core + Conditioning
A. Traditional Deadlift, 6 sets of 1 rep, 80-90% of your best 1RM, rest 1-2 minutes between sets.
Last week we did 5 sets of 2 reps, this week we brought volume down and raised the intensity, so go up in weight if you can.
B1. Tall Kneeling Double Arm DB Press, 10-12 reps x 2 sets, rest 45 seconds.
B2. Double Leg Glute Bridge, 12 reps @ 1 second hold top x 2 sets, rest 45 seconds.
Make sure toes pointing up towards ceiling, and driving thru heels as you lift.
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C. Complete the following of:
4 Sets of the following:
2 Minute Assault Bike
rest 15 seconds
60 Seconds of Max Goblet Squats
rest 15 seconds
30 Seconds of Russian KBS
rest 60 seconds
Total reps of assault bike squats, and swings is your total score.
B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A. Traditional Deadlift, 50%, 2 reps x 8 sets, rest 30 seconds between sets.
*You can try banded speed deadlifts to add some resistance and different feeling.*
B1. Banded Leg Curls, 25 reps x 2 sets, rest 30 seconds.
B2. Barbell RDL, 6-8 reps x 2 sets, rest 30 seconds.
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C. Complete the following of:
4 Sets of the following:
2 Minute Cal Row
rest 15 seconds
60 Seconds of Russian KBS or Ball Slams
rest 15 seconds
30 Seconds of Step-Down Box Jumps or Step-Ups
rest 60 seconds
Total reps of row, jumps and swings is your total score.
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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