VAGABOND BRING A FRIEND DAY EVERY CLASS ALL DAY
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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 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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3. 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:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of KBS
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Pull Assistance/Core
A1. KB Rotational Row, 8 reps/each arm x 3 sets, rest 45 seconds between sets.
Only Use a KB
A2. DB External Rotations, 8 reps/each arm x 3 sets, rest 45 seconds between sets.
A3. Standing DB Hammer Curls, 10-12 reps x 3 sets, rest 45 seconds between sets.
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B. Complete the following of:
15 Minutes on the Clock, do not go for as many rounds as possible, go for quality repetitions of:
15 Goblet Squats
30 Jump Rope Singles
15 Sit-Ups or 30 Second Plank Hold
30 Jump Rope Singles
B. Fitness Phase
Upper Body/Core/Upper Body/Core + Conditioning
A1. DB Tall Kneeling Double Arm Press, 6-8 reps x 3 sets, rest 45 seconds.
A2. Side Bridges, 20 seconds/each side x 3 sets, rest 45 seconds.
A3. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds.
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B. Complete the following for time of:
15 Minutes on the Clock, do not go for as many rounds as possible, go for quality repetitions of:
15 Kettlebell Swings Russian
10 Push-Ups(Can Scale to Banded Push-Ups or Knee Push-Ups or Negative Push-Ups)
15 Cal Row
10 Overhead Squats @95/65 lbs, 75/45 lbs(Can Sub to Front Squats x 10 reps if cannot perform OHS)
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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