"Thursday 5.16.2019 + VB Bring a Friend Day + VB Summer Circuit Training Sign-Up for June 2nd"

1. Vagabond Next Beginners Class on June 3rd, 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.
2. 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:
Ordering instructions and FAQs can be found here:
Please use the gym zip code 02375 when building your account


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.


4. Vagabond Circuit Training Class Starts on Sunday, June 2nd @ 8:30 am:
To reserve spot today, contact Kevin for more information on this moderate intense, high volume class based on Bodyweight + Accessory Movements that allows you to work thru multiple workouts in a moderate intense environment, which is great for weight loss, sweating, and eliciting the dose response we are looking for thru building the aerobic/cardio system. Spots are limited to 15 people in total for the class. Contact us today for more information to reserve spot!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 Minutes of the following:
Coach Option Warm-Up
5 Minutes of the following:
Assault Bike x 20 seconds
KBS Russian x 10 reps
Goblet Squats x 10 reps
Jump Rope x 20 seconds


II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Press Horizontal + Upper Body Push/Upper Body Pull + Conditioning

A. Traditional Deadlift, 5 sets of 1 rep, rest as needed between sets.

We did 6 sets of 2 reps on May 2nd+ 5 Sets of 3 reps on April 18th.

B1. KB Russian Swing, 15 reps x 3 sets, rest 45 seconds.

B2. Plank Holds, 30 seconds, rest 10 seconds, 30 seconds x 3 sets, rest 45 seconds.


C. Conditioning of the following:

18 Minutes of the following:

12/8 Cal Assault Bike

12 DB Thrusters(12 DB Bench Press Sub if Overhead Position is an Issue)

8/6 Cal Assault Bike

12 Box Step-Ups(6/each leg)


B. Fitness Phase

Lower Body/Core/Lower Body/Core + Conditioning

A. Barbell RDL, 8 reps @ moderate weight x 3 sets, rest as needed between sets.

B1. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 30 seconds.

B2. Double Leg Glute Bridge, 15 reps @ 2 second pause top x 3 sets, rest 30 seconds.


C. Conditioning of the following:

18 Minutes of the following:

15/10 Cal Row

12 Burpees

10/8 Cal Row

12 Walking Lunges(6/each leg + You can go weighted with these if you want by holding DB each hand, if you like to scale up to this option.)

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