1. Vagabond Next Beginners Class on August 26th, 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. 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.
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3. Vagabond Throwdown Competition with CrossFit First Down of Mansfield on Saturday, September 28th
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond for Vagabond Members and CrossFit First Down of Mansfield from 9AM-3PM on Sept. 28th- registration is live! This is always a great day at Vagabond and is open to all fitness levels for RX or Scaled. If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both divisions will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!
CLICK BELOW TO REGISTER TO COMPETE/VOLUNTEER.
https://vagabond-crossfit.triib.com/events/throw-down-competition-vagabond-crossfit-first-down/
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4. Dr. Andrew Millet’s Low Back Health Seminar on Saturday, October 5th @ 1030 am @ Vagabond CrossFit, sign up at Facebook Event Page:
The Bulletproof Your Low Back seminar is a way for athletes and active individuals to take an active role in working on their mobility, stability, and strength through various exercises, movements, etc. to help put themselves in the best position to avoid low back pain with training and lifting.
Cost of seminar is $25 and can pay thru Vagabond System.
Bio on Presenter:
Andrew Millett MSPT, SFMA, CSCS is a sports orthopedic physical therapist with a background in Strength and Conditioning. He is the owner of Move Strong Physical Therapy, LLC. His practice uses a combination of manual therapy (dry needling, soft tissue mobilization, etc.), exercise, and strength training to help athletes of all ages and abilities move and feel better. He has worked with athletes ranging from middle school age up to the professional and Olympic ranks.
https://www.facebook.com/events/2770103116337120/
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Focus on Hip Opening + Calf Mobility
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3 Sets of the following:
20 Seconds of russian kbs
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Pull/Core/Upper Body Pull/Upper Body/PC + Conditioning
A1. KB Row, 8 reps/each arm x 3 sets, rest 45 seconds.
A2. DB Traditional Curls, 12-15 reps x 3 sets, rest 45 seconds.
A3. Lat Pull-Downs, 8-10 reps x 3 sets, rest 45 seconds.
A4. Bird Dogs, 3 reps/each way @ 8 second hold out x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
18 Minutes on the Clock of the following:
12/8 Calorie Assault Bike
8 TRX or Ring Rows
100 Meter Run
8 Ball Slams
20 Second Front Lean Rest Hold
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B. Fitness Phase
Upper Body Pull/Core/Upper Body Pull/Upper Body/PC + Conditioning
A. Snatch Deadlift, 10 sets of 1 rep, rest 1-2 minutes between sets.
This time use 110% for sets of 1 rep
B1. Standing Cable Row, 10 reps/each arm x 3 sets, rest 30 seconds.
B2. DB Traditional Curls, 10 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
18 Minutes on the Clock of the following:
12 Calorie Row
10 American KBS(If you want to do Russian KBS, this is fine, go for it)
100 Meter Run
4 Box Jumps Step-Down
20 Second Plank Hold
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