Vagabond of the Month for May: Chad Buczek.
“VBC proudest moments: Getting back in the gym after the pandemic and, with huge help from the coaching staff, finding my own pace with the correct exerices and workouts that work for me and my goals.”
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Vagabond Annual Summer Party on Saturday, July 24th @ 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 July 24th! We’ll have food, yard games, swimming, ice cream truck, DJ for music 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- renovations on their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, Save the date for now, Vagabonds!
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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
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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2 Sets of the following:
5 inch worms + Run 100 Meters + 10 Jumping Jacks + Run 100 meters + 5 Broad Jumps(GET READY) + Run 100 Meters
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
8 TRX Row or 8 Barbell Row
8 Standing Pallof Press/each way
8 Banded Staggered Presses/each way(total of 16 reps per set)
8 Deadbug Pressing Against Wall/each way
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B. Conditioning of the following:
6 Sets of the following:
10 Cal Assault Bike(Run 200 Meters)
10 Walking Lunges or Step-Ups
10 Ball Slams
10 DB Curls
30 Second KB Farmer’s Hold
*No rest between sets, just keep moving and grooving.*
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
5 Sets of the following:
2 Close Grip Bench Press(Last week we did 3 reps)
10 Monster Band Walks/each way
10 TRX Row
10 Glute Bridges Banded or BC Thrusters Block
10 DB Curls
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B. Conditioning of the following:
6 Sets of the following:
250 Meter Row
5 DB Snatch/each arm
5 Step Down Box Jumps Tall
12 Cal Assault Bike
5 DB Floor Press Heavy take your time
5 Broad Jumps for Distance or 5 Ball Slams
*No rest between sets, just keep moving and grooving.*
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