"Tuesday 1.23.2018"

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.

+

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.

+

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.

+

4. Kettlebell Kitchen is Coming to 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.

Discount Code

Members can get 20% off their orders from today until February 1st by using the code “Vagabond” in the coupon/discount box at checkout.

2018 CrossFit Opens Sweat Fest

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Option Warm-Up
+
2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Hollow Rocks or Hollow Holds
Rest 10 Seconds
30 Seconds of Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical + Upper Body Press Asst/Core + Mid-Range Conditioning
A. Barbell Strict Press, work to a heavy single, 8 minute time limit.
Work to a weight that is heavy for you for the day.
B1. Seated DB Press on Bench, 10-12 reps @ 2 second hold @ top x 2 sets, rest 45 seconds.
B2. Farmer’s Hold, 60 seconds total x 2 sets, rest 45 seconds.
+
C. 4 Rounds of the following for Quality, not for Time of:
20/15 Cal Row
15 Ball Slams
10 DB Hang Power Cleans
No rest, just keep moving thru workout.
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A1. Tall Kneeling Single Arm Arnold Press, 10 reps/each arm x 3 sets, rest 60 seconds.
A2. Ball Pressing Core Activation, 8 reps 2 second hold x 3 sets, rest 60 seconds.
A3. KB Front Rack Holds, 60 seconds total time x 3 sets, rest 60 seconds.
Hold two KB’s in Front Rack, and men can use the highest 44-53 lbs, and women no more than 35-44 lbs
+
B. 4 Rounds of the following for Quality, not for Time of:
20/14 Cal Assault Bike
15 Shoulder to Overhead @ 115/75 lbs, 95/65 lns
10 Box Jumps Step-Down
No rest, just keep moving thru workout.
C. Competition Phase
Olympic Lifting Press + Upper Body Push/Upper Body Pull/Upper Body Push + Aerobic Conditioning or Gymnastics Fatigue Training
A. Push Press Cluster, 70%, 1.1 x 3 sets, rest as needed between sets.
B1. Strict Weighted Supinated Pull-Ups, 2-3 reps x 3 sets, rest 1 minute between sets.
B2. Banded Push Downs, 20 reps x 3 sets, rest 1 minute between sets.
B3. KB Farmer’s Walk, 60 meters heavy x 3 sets, rest 1 minute between sets.
Walk Total Amount of times in Gym: 6 Times equals 60 Meters
+
C. Aerobic Recovery of the following:
8 Minutes @ Aerobic Pace of:
150 Meter Row
5 Toes to Bar
5 Box Jumps
Rest 4 Minutes
8 Minutes @ Aerobic Pace of:
150 Meter Row
5 Push-Ups
5 GHD Sit-Ups
Rest 4 Minutes
8 Minutes @ Aerobic Pace of:
150 Meter Row
5 Ball Slams
5 DB Push Press
Done
Post Comments to Group Page.