1. Vagabond Next Beginners Class on July 9th, 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 Annual Summer Party on Saturday, July 28th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 5th! We’ll have food, yard games, swimming and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovationson their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, be sure to when they open on Mother’s Day- it’s amazing!! Save the date for now, Vagabonds!

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.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up
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5 Minutes of the following:
Assault Bike x 20 seconds
KBS Russian x 10 reps
Goblet Squats x 10 reps
Jump Rope x 20 seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Horizontal + Upper Body Press Asst/Core + Mid-Range Conditioning
A1. Half Kneeling Single Arm KB or DB Strict Press, 8 reps/each arm x 3 sets, rest 45 seconds between sets.
A2. Banded Tricep Push-Downs, 20 reps x 3 sets, rest 45 seconds between sets.
A3. DB External Rotation, 8 reps/each arm x 3 sets, rest 45 seconds between sets.
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B. Conditioning of the following:
From Minute 0 to Minute 10 complete the following of:
200 Meter Row
15 Goblet Squats
200 Meter Row
15 DB Push Press
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then right into the following:
Minute 10:00 to Minute 15:00 complete the following of:
150 Meter Row
10 DB Front Squats
B. Fitness Phase
Upper Body Press + Upper Body Push/Upper Body Pull + Conditioning
A1. DB or KB Double Arm Seated Press on Ground, 8 reps @ 1 second pause @ top x 3 sets, rest 45 seconds between sets.
A2. Banded Pull Aparts, 20 reps x 3 sets, rest 45 seconds between sets.
A3. DB Powell Raises, 8 reps/each arm x 3 sets, rest 45 seconds between sets.
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B. Conditioning of the following:
From Minute 0 to Minute 10 complete the following of:
200 Meter Run
15 Wall Balls
100 Meter Run
15 Shoulder to Overhead @ 95/65, 75/55 lbs
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then right into the following:
Minute 10:00 to Minute 15:00 complete the following of:
100 Meter Run
10 Hang Squat Cleans @ 95/65, 75/55 lbs
C. Competition Phase
Long Aerobic Conditioning-3rd week of program
A. Run or Row Conditioning of the following:
5 Sets of the following:
Run 400 Meters or Row 450 Meters, rest 1:1 interval(Rest how long it takes you to complete 300 meters of run or row)
You will see this format for 4-6 more weeks of running or rowing for options, we will test at the end of the 6 week program.
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Rest 10 Minutes
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3 Sets of the following @ Hard Aerobic Effort of:
100 Double Unders
40 Wall Balls
20 Deadlifts @ Bodyweight
Rest 5 minutes between sets
If deadlifts are an issue @ high rep volume, then perform Power Snatch @ 15 reps @ 95/65 lbs
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