1. Vagabond Next Beginners Class on January 29th, 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 Circuit Training Class Starts on Sunday, January 28th @ 8:00 am:

The Vagabond Circuit Training Class is a setting of moderate intensity performed with mostly bodyweight movements that will keep you moving, and the ultimate goal is not to complicate things, but to make enjoyable, fun and in the meantime, getting a good sweat in with the Vagabond Community. The cost of the class is only $80 for 6 weeks, and meets every Sunday at 8:00 am. Spots are limited, contact Kevin for sign up and reserving spots.

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3. Vagabond Register for the CrossFit Opens Starting in January/February Now:
The 2017 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 65 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This year they have opened the variety and choice once again, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.
Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!
CLICK HERE TO REGISTER.

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 banded pull aparts
8 goblet squats
5 indian push ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A1. Half Kneeling Single Arm Arnold Press, 10 reps/each arm x 3 sets, rest 60 seconds.

A2. Banded Pull Aparts, 20 reps x 3 sets, rest 60 seconds.
A3. Side Bridges, 20 seconds/each side x 3 sets, rest 60 seconds.(Focus on Breathing while holding, so it will be inhale thru the nose and the belly, and then exhale thru the nose and contract belly for hold, then inhale again.)
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B. 4 Sets of the following @ High Aerobic Effort of:
45 Second Max Cal Row @ High Effort
10 DB Single Arm Push Press Left Arm
45 Second Max Cal Row @ High Effort
10 DB Single Arm Push Press Right Arm
15 Ball Slams or 12 Burpees-Client Choice
Rest 90 Seconds between sets
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A1. DB Single Arm Bench Press, 8 reps heavy/each side x 3 sets, rest 60 seconds.
A2. RKC Plank Holds, 25 seconds, rest 5 seconds, 25 seconds x 3 sets, rest 60 seconds.
*Focus on Breathing Here as well, Focus on Inhale thru nose/belly + exhale thru nose/belly*
A3. DB Tricep Extensions, 8 reps @ 2 second lowering tempo/1 second pause @ top x 3 sets, rest 60 seconds.
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B. 4 Sets of the following @ High Aerobic Effort of:
45 Second Max Cal Assault Bike @ High Effort
12 Shoulder to Overhead @ 115/75, 95/65 lbs
12 Box Jumps Step-Down
45 Second Max Cal Assault @ High Effort
Rest 90 Seconds between sets
C. Competition Phase
Olympic Lifting Press + Upper Body Push/Upper Body Pull/Upper Body Push + Aerobic Conditioning or Gymnastics Fatigue Training
A. Split Jerk Cluster, 80%, 1.1 x 3 sets, rest as needed between sets.
B1. Strict Weighted Pronated Pull-Ups, 2-3 reps x 3 sets, rest 1 minute between sets.
B2. Banded Pull Aparts, 20 reps x 3 sets, rest 1 minute between sets.
B3. DB Zotman Curls, 8-12 reps x 3 sets, rest 1 minute between sets.
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C. Complete the following of:
3 Rounds for time of:
25 Pull-Ups
20 Thrusters @ 95/65 lbs
15/10 Cal Assault Bike
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Rest 10 Minutes
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For Time of the following @ 80% effort of:
30/25 Cal Assault Bike
20 DB Walking Lunges @ 40-50 lbs/25-35 lbs/in each hand
25/20 Cal Assault Bike
20 Shoulder to Overhead @ 155/105, 135/95 lbs
20/15 Cal Assault Bike
20 Hang Squat Cleans @ 115/75 lbs
15/10 Cal Assault Bike
20 Toes to Bar
10/5 Cal Assault Bike
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