“Tuesday 2.23.2021”

Vagabond of the Month for January: Karen Daly

Best thing about Vagabond: 

“Absolutely Kevin’s dedication to his members. I’ve belonged to numerous gyms in my lifetime, and none have shown the personal interest in my health, fitness and success with workouts as Kevin has. I absolutely love every single coach at Vagabond and appreciate their expertise and their attention to detail during workouts. I have learned so much from each of them and became stronger and more fit than I have ever been. Vagabond was an integral part of my recovery and I am so grateful to have found it at a time in my life when I needed it most. After being a gym-hopper for most of my life, I joined Vagabond 5 years ago and never looked back.”

CLICK HERE FOR FULL BIO.

+

RULES FOR MASK WEARING INSIDE GYM:

Starting as of this Friday, November 6th, people will have to wear masks while they walk into building like they have and go to their X, once they are at X or there designated spot, you must leave mask present on face(WE OFFER BREATHABLE APPARATUS TO GO INTO YOUR MASK TO ALLOW BETTER BREATHING OPTIONS), and while moving around inside gym, they must put mask on and have by persons! 

+

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!

PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE

ALANI!

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3 Sets of the following for a Suggested Warm-Up:
10 Goblet Squats(Heel Lift if needed-choose people)
Rest 10 Seconds
45 Seconds of Row/Assault Bike
Rest 10 Seconds
30 Seconds of FLR Hold or Shoulder Taps/each way
Rest 10 Seconds

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

3 Sets of the following:

15 Banded Face Pulls

40 Second KB Farmer’s Hold

5 DB Tall Kneeling Single Arm Press/each way(6 reps last week, go up in weight)

4 Bird Dogs/each way @ 4 second pause each rep

+                                                                

B. Conditioning of the following:

30 Minutes on the Clock of the following:

20/15 Cal Assault Bike

30 Second FLR Hold

10 Russian KBS

30 Second Side Bridge/each way

10 DB Row(5/each arm)

30 Jump Rope Singles

10 DB Curls

+

B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

3 Sets of the following:

6 Barbell Row(Last week we did 8 reps)

25 Second FLR Shoulder Taps/each way

10 Heavy DB Bench Press

20 Meter KB Single Arm Farmer’s Walk  @ weight of your choosing

8 Deadbug Pressing Against Wall/each way

+                                                                

B. Conditioning of the following:

30 Minutes on the Clock of the following:

25/20 Cal Row

30 Second KB Farmer’s Hold

10 Burpees

30 Jump Rope Singles(20 Double Unders)

10 Goblet Squats

20 Second Hard Sprint on Bike

10 DB Curls

Post Comments to Group Page.