1. Vagabond Next Beginners Class on March 19th, 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 Easter Egg Hunt on Saturday, March 31st @ 1030 am at Flynn Family Farm:

We will be having our Annual Vagabond Easter Egg Hunt on Saturday, March 31st @ 10:30 am at the Flynn Family Farm. All families, children, older kids, and everyone is invited to take part in this great event, and it will be our first time at the Flynn Family Farm at 492 Bay Road in Easton. Looking forward to a great time, and do not forget to save the date!

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3. Vagabond Check-In Contest During the CrossFit Opens:

Every Year at Vagabond we have a 5 week social media online competition, where each Vagabond will have a chance to win a weekly prize, and then the grand prize of a free month membership with a random drawing for those who took part in the check in contest. Starting Wednesday, February 21st until the end of the Opens, all you have to do is check into Vagabond when you attend a class, and we will keep a running tally, and each week, the highest total number of check ins done by that person, will receive a prize for the most check ins. Simple as that, check into Vagabond on Facebook, and your on your way to winning!
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4. 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
Upper Body Press Horizontal + Upper Body Press Asst/Core + Mid-Range Conditioning
A1. Close Grip Bench Press, 2-3 reps x 3 sets, rest 1 minute.
A2. Banded Pull Aparts, 20 reps x 3 sets, rest 1 minute.
A3. Plank Holds, 45 seconds, rest 5 seconds, 10 seconds x 3 sets, rest 45 seconds.
Breathing Mechnism: Inhale thru nose, and exhale thru mouth, think about 2 second inhale thru nose, then hold, then 2 second exhale thru mouth, then hold, and start all over again.
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B. Complete the following of:
2 Sets of the following:
7 Minutes on the Clock:
5 Wall Balls
5 Cal Row
5 Ball Slams
Rest 2 Minutes between sets
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A1. DB Floor Press Heavy, 5 reps x 3 sets, rest 1 minute.
A2. Banded Push-Downs, 20 reps x 3 sets, rest 1 minute.
A3. Plank Holds, 45 seconds, rest 5 seconds, 10 seconds x 3 sets, rest 45 seconds.
Breathing Mechnism: Inhale thru nose, and exhale thru mouth, think about 2 second inhale thru nose, then hold, then 2 second exhale thru mouth, then hold, and start all over again.
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B. Complete the following of:
2 Sets of the following:
7 Minutes on the Clock:
5 Burpees
10 Cal Assault Bike
5 Strict Presses @ 75/45, 65/35 lbs
Rest 2 Minutes between sets
C. Competition Phase
A. Gymnastic Fatigue Conditioning of:
5 Sets of 3-5 Muscle-Ups Ring, rest as needed between sets, finish as fast as possible all 5 sets.
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Rest As Needed
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B. Conditioning Moderate of:
5 Sets of the following:
30 Seconds of Burpees
rest 15 seconds
30 Seconds of Row/Assault
rest 15 seconds
30 Seconds of Light Bench Press
rest 30 seconds
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Rest As Needed
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C. Gymnastics Fatigue Conditioning of:
5 Sets of 8-12 Chest to Bar Pull-Ups, rest as needed between sets, finish as fast as possible all 5 sets.
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Rest As Needed
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Conditioning Moderate of:
AMRAP 15 Minutes of the following:
30 Double Unders
10 Meter Shuttle Run x 4 times thru(Up and Back in Gym Twice)
10 Overhead Squats @ 75/55 lbs
30 Second Plank Hold
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