“Thursday 6.10.2021”

Vagabond of the Month for May: Chad Buczek.


“VBC proudest moments: Getting back in the gym after the pandemic and, with huge help from the coaching staff, finding my own pace with the correct exerices and workouts that work for me and my goals.”


Vagabond Annual Summer Party on Saturday, July 24th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday July 24th! We’ll have food, yard games, swimming, ice cream truck, DJ for music and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovations on their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, Save the date for now, Vagabonds!


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!


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up
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


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 Monster Band Clam Shells/each way

10 Glute Bridges Banded

10 Spiderman Stretch(5/each way)

10 Tall Kneeling Pallof Presses(5/each way)

4 Barbell Strict Press(Last week we did 5 reps-go up in weight this week)


B. Conditioning of the following:

20 Minutes on the Clock of the following:

10 DB Bench Press

10 Cal Row

20 Second FLR Hold

10 TRX Row

100 Meter Run

20 Second Plank Hold

30 Jump Rope Singles


B. Fitness Phase

Posterior/Upper Body Pump + Long Conditioning

A. Upper Body Pump + Mobility of the following:

3 Sets of the following:

10 DB Tate Presses

5 Inch Worms

10 Banded Staggered Presses/each way

5 DB Row/each arm

10 Monster Band Clam Shells/each way

5 Tall Box Jumps Step Down

10 Lat Pull Downs


B. Conditioning of the following:

20 Minutes on the Clock of the following:

21 Second FLR Hold or Shoulder Taps/each wya

15 Russian KBS or 10 Ball Slams

12 Goblet Squats 

9 Cal Assault Bike (200 Meter Run)

6 DB or KB Push Press

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