"Tuesday 10.22.2019 + Vagabond Trunk or Treat This Sunday @ 12 pm for All"

1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach 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 Trunk or Treat on Sunday, October 27th, 2019 @ 12:00 pm:
Bring the kids down after your workout on Sunday 10/27 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
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4. Vagabond Costume Contest for Halloween on Thursday, October 31st for all Classes:
On Thursday, October 31st we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!

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5. Vagabond Kettlebell Speciality Class on Sunday, November 17th @ 10:00 am

CLICK BELOW TO REGISTER TODAY!

https://vagabond-crossfit.triib.com/events/vagabond-kettlebell-specialty-class/

The Kettlebell Swing is the foundation of effective Kettlebell training, and comes with a wide range of benefits.  In this class we will work on refining your technique and efficiently improve your training.
What you will learn: Cost of Class is $25.

  • Kettlebell safety
  • Power breathing 
  • Swing – starting from the Deadlift moving to Two-Arm Swing then One-Arm Swing
  • Troubleshooting drills along with progressions and regressions of the swing

We will then take what you learned and finish up with a group workout!

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Banded Pull Aparts
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Goblet Squats
Rest 15 Seconds

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Press Vertical/ Upper Body Row/Core/Curls+ Conditioning

A1. DB Push Press, 6-8 reps x 3 sets, rest 45 seconds.

On October 7th, we did 7-9 reps, try to go up in weight this week, stay there.

A2. KB Row, 8-10 reps/each arm x 3 sets, rest 45 seconds.

A3. KB Single Arm Farmer’s Hold, 30 seconds right arm, rest 15 seconds, 30 seconds left arm x 3 sets, rest 45 seconds.

A4. DB Zotman Curls, 8-10 reps x 3 sets, rest 45 seconds.

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B. Conditioning of the following:

15 Minutes @ Moderate Pace, Sustainable, do not push hard:

10 DB Floor Press

5 Cal Assault Bike

20 Meter KB Farmer’s Walk

5 Cal Assault Bike

Just flow thru, no hard effort, breathe, take your time.

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B. Fitness Phase

Olympic Lifting + PC/Core + Conditioning

A. Power or Squat Clean, Every Minute on the Minute x 10 Minutes of the following:

2 Power Clean Clusters @ 70% of 1RM

1RM Data: May 22nd, 2019 or October 8th, 2019

B1. Single Leg Split Squats, 5 reps/each leg x 3 sets, rest 45 seconds.

B2. 4 Point Side Bridge Progression, 15 seconds/each side x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

15 Minutes @ Moderate Pace, Sustainable, do not push hard:

12 Hang Power Cleans @ 95/65 lbs

8 Cal Row

6 Barbell Push Press

8 Cal Row

Just flow thru, no hard effort, breathe, take your time.

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C. Competition Phase

Conditioning Sets Competition Setting-

A. Conditioning of the following:

15 Minutes of the following:

10 American KBS @ 53/35 lbs

200 Meter Run

10 Burpees

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Rest 5 Minutes

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15 Minutes of the following:

10 Hang Power Cleans 

200 Meter Run

10 Step-Down Box Jumps

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Rest 5 Minutes

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15 Minutes Easy Zone 1 Assault Bike

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