Vagabond of the Month for February: Jennifer Fiola
“Best thing about Vagabond: The community and the coaches. Everyone has been so nice and welcoming! I spent almost 3 years at another crossfit gym and knew that I needed to find another gym with the same concepts and couldn’t just join a regular gym. I found Vagabond and joined during the beginning of the Covid-19 pandemic and wished I had joined sooner! So happy to be a part of the Vagabond family. Kevin and his dedication to his business and members. His positive texts and check ins are always so nice and help keep you motivated! I love how focused Vagabond is on giving back to the community all the time, especially during this past crazy year! “
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RULES FOR MASK WEARING INSIDE GYM:
Starting as of this Friday, November 6th, people will have to wear masks while they walk into building like they have and go to their X, once they are at X or there designated spot, you must leave mask present on face(WE OFFER BREATHABLE APPARATUS TO GO INTO YOUR MASK TO ALLOW BETTER BREATHING OPTIONS), and while moving around inside gym, they must put mask on and have by persons!
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Vagabond Open Gym Format New Schedule When Officially Open
Here is our new schedule to allow all to have more time to get to the gym during this “new normal”. This will allow all of you not too stress about getting to a class but be able to show up when you want and with your friends as well. This will allow us as a staff to shift our focus on coaching, teaching, helping and guiding each person and small group to the best of their ability and be able to give you guys more from all our staff and coaches during the open gym hours for PROPER, GUIDED COACHING instead of just managing a class. This will also allow all to feel comfortable in smaller groups and be able to choose when you want to come in! We will still have group classes on the weekends and our ever famous Partner Workout Saturday! More info to come but still same workouts from all 3 phase AND babysitting from 9-10 am as always. As 9 years ago I developed this 3 phase system to allow for more options for Vagabonds and to keep safe and be productive and this is the VBWAY!
PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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2 Sets of the following:
5 inch worms + Run 100 Meters + 10 Jumping Jacks + Run 100 meters + 5 Broad Jumps(GET READY) + Run 100 Meters
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Lower Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
10 Hip Rocks
60 Second Sorensen Hold(Back Extension Machine)(Going up to 60 seconds before switching)
8 Deadbug Pressing Against Wall/each way
5 DB Floor Press(Knees crossed and up in air)(Last week we did 6 reps)
10 Monster Band Clam Shells/each way
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B. Conditioning of the following:
6 Sets of the following:
4 Minutes @ Moderate Pace of:
Run 100 Meters or 8 Cal Assault Bike
8 Goble Squats
15 Second KB Farmer’s Hold
Run 100 Meters or 5 Cal Assault Bike
8 Ball Slams
*Rest 90 seconds between sets*
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B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
5 Sets of the following:
5 Single Leg Hip Rocks/each way
1 Barbell Bench Press(Last week we did 2 reps)
5 Spiderman Stretch/each wayu
3 Weighted Strict Pull Ups(People can sub in 4-6 TRX Vertical Pull Ups or Banded Strict Pull-Ups(No Kipping))
10 Monster Band Clam Shells/each way
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B. Conditioning of the following:
6 Sets of the following:
4 Minutes @ Moderate Pace of:
Run 100 Meters or 8 Cal Row or 5 Cal Assault Bike
8 Barbell Hang Squat Cleans or Barbell Thrusters or 12 Russian KBS(If not in Friday, perform hang squat cleans)
25 Second KB Farmer’s Hold
Run 100 Meters or 8 Cal Row or 5 Cal Assault Bike
10 Shoulder Taps/each way or 20 Second FLR Hold
*Rest 2 minutes between sets*
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