"Thursday 5.2.2019 + Vagabond Bring a Friend Day All Day All Classes"

1. Vagabond Next Beginners Class on May 6th, 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 Ladies Night Out on Saturday, May 4th @ 7:00 pm:
Join us for a ladies night in at Vagabond CrossFit on May 4th at 7:00PM! 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:
$20 fee on account charge

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3. Vagabond Mother’s Day Workout for Breast Cancer Research on Sunday, May 12th @ 9:00 am:

This will be our 5th year running this Annual Mother’s Day Workout for the Susan G Komen Fundraiser. All proceeds with T-Shirt and Tank-Top Sales will go towards donation for Vagabond Friend and Member, Robin Johnson Taylor, who is a 2 time survivor from breast cancer. Come 9 am on Mother’s Day Workout and take part in a great cause and suggested donation for those who do not get t-shirts, can be $20 if you want to donate that day!

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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 Goblet Squats
10 Second Front Lean Rest Hold

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

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

A. Traditional Deadlift, 6 sets of 2 reps, rest 1 minute between sets.

We did 5 sets of 3 reps on April 18th+ February 15th, 2019

B1. Russian KBS, 20 reps x 3 sets, rest 45 seconds.

B2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.

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B. Conditioning of the following:

20 Minutes on the Clock of the following:

100 Meter Run

16 Walking Lunges Unweighted(8/each leg)

12 DB Floor Press

8 Cal Assault Bike

4 No Push-Up Burpees

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B. Fitness Phase

Lower Body/Core/Lower Body/Core + Conditioning

A1. Barbell Good Morning or Barbell Romanian Deadlift, 6-8 reps x 3 sets, rest 45 seconds.

A2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.

A3. Double Leg Banded Curls, 20 reps x 3 sets, rest 45 seconds.

A4. Bird Dogs, 8 reps/each way x 3 sets, rest 45 seconds.

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B. Conditioning of the following:

20 Minutes on the Clock of the following:

200 Meter Row

12 Wall Balls

200 Meter Row

12 Burpees

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