1. Vagabond Next Beginners Class on February 26th, 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 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.

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3. Kettlebell Kitchen At 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.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of dynamic work
Coach Option x Shoulder Stretch or Shoulder Openers
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3-5 Minutes of the following:
Run 100 Meters or Bike 20 seconds
10 Wall Angels
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
A. Close Grip Bench Press, 6-8 reps x 3 sets, rest as needed between sets.
B1. DB Seated Press on Ground, 8-10 reps x 2 sets, rest 45 seconds.
B2. Half Kneeling Pallof Press, 10 reps/each way x 2 sets, rest 45 seconds.
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C. Complete the following of:
Every 3 Minutes for 18 Minutes of the following complete:
60 Second Row
30 Second DB Push Press or Barbell Push Press @ 75/45 lbs
45 Second Ball Slams
Rest with remaining time, so rest 45 seconds, before going again, you should complete 6 sets total. Transition right from 60 seconds to 30 seconds to 45 seconds, no rest in between.
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A1. Single Arm DB Push Press, 6 reps/each arm x 3 sets, rest 45 seconds.
A2. Banded Push Downs or Tricep Push-Downs Machine, 15-20 reps x 3 sets, rest 45 seconds.
A3. Side Bridges, 20 seconds/each side x 3 sets, rest 45 seconds.
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B. Complete the following of:
Every 3 Minutes for 18 Minutes of the following complete:
60 Second Assault Bike
30 Second Shoulder to Overhead @ 115/75, 95/65 lbs
45 Second Lateral Burpees
Rest with remaining time, so rest 45 seconds, before going again, you should complete 6 sets total. Transition right from 60 seconds to 30 seconds to 45 seconds, no rest between movements.
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, 90%, 1 heavy rep @ 90% x 5 sets, rest as needed between sets.
B1. Strict Weighted Bar Dips, 5 reps x 3 sets, rest 1-2 minutes between sets.
B2. Banded Face Pulls, 20 reps x 3 sets, rest 1-2 minutes between sets.
B3. DB Tricep Extensions, 8-10 reps x 3 sets, rest 1-2 minutes between sets.
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C. 5 Rounds for time of the following:
8 C2B Pull-Ups
8 Tall Box Jumps @ 30/24 inches @ Step Down
16 Cal Assault Bike
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