Vagabond Bring a Friend Day All Day Every Class
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1. Vagabond Next Beginners Class on June 4th, 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 Ladies Night Out on Saturday, May 19th @ 7:30 pm:
Join us for a ladies night in at Vagabond CrossFit on May 19th at 7:30PM! Wine tasting is a fun way to learn about wine while enjoying the great company of friends in a private setting; sipping inside of a gym takes it to the next level! Tim Paulus, a VBC member, Culinary Institute of America graduate, and Wine Buyer for a gourmet grocer on the South Shore, will hang out at Vagabond with a selection of 8 wines to sip, savor, and enjoy along with personalized tasting notes. For 90 minutes, he will cover everything from tasting tips, wine facts, food pairing ideas and anything else VBC members may be interested in regarding the wine industry. Don’t miss out on this fun night whether you’re a wine novice or a cork dork – everyone will feel welcome!
You must pay and sign up in advance. Please join this event but note that your spot is guaranteed only with payment:
$15 cash in advance or account charge
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3. Vagabond CrossFit Performs “Murph” on Monday, May 28th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.
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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 Ball Slams(Slam Balls or Med Balls)
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Pull Assistance/Core
A1. DB Floor Press, 6-8 reps heavy x 3 sets, rest 45 seconds between sets.
A2. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds between sets.
A3. DB Curls, 10-12 reps x 3 sets, rest 45 seconds between sets.
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B. 6 Sets of the following:
12 Goblet Squats or Wall Balls
12 Kettlebell Swings
rest 15 seconds
1 Minute Assault Bike @ Aerobic Effort
rest 90 seconds between sets
*Score is total cals on bike*
B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. Strict Pull-Up Cluster, 5.3.1 x 3 sets, rest 60 seconds.
People can sub in Negative Pull-Ups, 4-6 reps x 3 sets or Lat Pull-Downs, 10-12 reps x 3 sets
A2. DB Zotman Curls, 10-12 reps @ 2 second lowering phase x 3 sets, rest 45 seconds.
A3. DB External Rotations, 8 reps/each arm x 3 sets, rest 45 seconds.
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B. Complete the following for time of:
6 Sets of the following:
12 Hang Power Snatches @ 95/65 lbs, 75/45 lbs
12 Ball Slams or Med Ball Slams
rest 15 seconds
1 Minute Row @ Aerobic Effort or 20 Meter Shuttle Run AMRAP
rest 90 seconds between sets.
*Score is total cals on row or every 20 meter shuttle run is one rep*
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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