Vagabond Bring a Friend Day All Day Every Class!
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1. Vagabond Next Beginners Class on March 19th, 2018:
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 Easter Egg Hunt on Saturday, March 31st @ 1030 am at Flynn Family Farm:
We will be having our Annual Vagabond Easter Egg Hunt on Saturday, March 31st @ 10:30 am at the Flynn Family Farm. All families, children, older kids, and everyone is invited to take part in this great event, and it will be our first time at the Flynn Family Farm at 492 Bay Road in Easton. Looking forward to a great time, and do not forget to save the date!
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3. 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 Wednesday, 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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4. Kettlebell Kitchen At Vagabond:
We are excited to announce our new 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:
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 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Pull Assistance/Upper Body Pull/Pull Assistance
A1. Tall Kneeling Single Arm DB or KB Press, 10 reps/each arm x 3 sets, rest 45 seconds.
3 Second Lowering Phase-Eccentric
A2. Farmer’s Carry DB or KB, 30 seconds x 3 sets, rest 45 seconds.
A3. Banded Push-Downs, 20 reps x 3 sets, rest 45 seconds.
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B. AMRAP 12 Minutes of the following:
12/8 Cal Row
8 Goblet Squats
4 DB Push Press
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Rest 3 Minutes
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AMRAP 4 Minutes of the following:
5 Cal Row
20 Second RKC Plank Hold
B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. Tall Kneeling Single Arm Press KB or DB, 10-12 reps/each arm x 3 sets, rest 1 minute.
3 Second Lowering Phase-Eccentric
A2. KB Front Rack Carry, 30 seconds x 3 sets, rest 1 minute.
A3. Banded Pull Aparts, 20 reps x 3 sets, rest 1 minute.
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B. AMRAP 12 Minutes of the following:
12/10 Cal Assault Bike or 100 Meter Run
8 Shoulder to Overhead @ 95/65 , 75/55 lbs
4 Lateral Burpees
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Rest 3 Minutes
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AMRAP 4 Minutes of the following:
5 Cal Assault Bike
5 Ball Slams(With Ball Slams or Medicine Balls)
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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