1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE 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 personalized approach setting.
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2. Kettlebell Kitchen At Vagabond:
We are excited to announce our 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.
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3. Vagabond Throwdown Competition with CrossFit First Down of Mansfield on Saturday, September 28th
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond for Vagabond Members and CrossFit First Down of Mansfield from 9AM-3PM on Sept. 28th- registration is live! This is always a great day at Vagabond and is open to all fitness levels for RX or Scaled. If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both divisions will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!
CLICK BELOW TO REGISTER TO COMPETE/VOLUNTEER.
https://vagabond-crossfit.triib.com/events/throw-down-competition-vagabond-crossfit-first-down/
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4. Dr. Andrew Millet’s Low Back Health Seminar on Saturday, October 5th @ 1030 am @ Vagabond CrossFit, sign up at Facebook Event Page:
The Bulletproof Your Low Back seminar is a way for athletes and active individuals to take an active role in working on their mobility, stability, and strength through various exercises, movements, etc. to help put themselves in the best position to avoid low back pain with training and lifting.
Cost of seminar is $25 and can pay thru Vagabond System.
Bio on Presenter:
Andrew Millett MSPT, SFMA, CSCS is a sports orthopedic physical therapist with a background in Strength and Conditioning. He is the owner of Move Strong Physical Therapy, LLC. His practice uses a combination of manual therapy (dry needling, soft tissue mobilization, etc.), exercise, and strength training to help athletes of all ages and abilities move and feel better. He has worked with athletes ranging from middle school age up to the professional and Olympic ranks.
https://www.facebook.com/events/2770103116337120/
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5. Vagabond Fourth Annual Patrick Padgett Memorial Workout on Saturday, October 19th @ 9:00 am:
Save the date for a very special memorial work out in Pat’s honor and memory.
We will be running heats from 9:00 am to 11:00 am, and will be performing the PR for Pat Workout, scaling options will be there for everyone. You can donate $20 dollars at the front door for Patrick’s family choosing for charity/donation.
Do this workout in honor of a great friend and person, but also to show your love and support for those struggling with some form of cancer everyday.
“So do me the honor of living your life like you really mean it. Go out and conquer your goals, do things that you’re a little scared of, make awesome memories that give you cool stories to tell, and love, love as much as possible, freely and genuinely. Love people, love activities, love scenes and ideas, and material things, and songs, and just love as much as you can. Enjoy your life you only get one, and value your time, you never know how much of it you really have.”
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6. Vagabond Trunk or Treat on Sunday, October 27th, 2019 @ 12:00 pm:
Bring the kids down after your workout on Sunday 10/27 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!
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7. Vagabond Costume Contest for Halloween on Thursday, October 31st for all Classes:
On Thursday, October 31st we encourage all Vagabonds to take part in wearing any type of costume during their time in Vagabond that day. Bring your best costume to class, and at the end of the night, there will be named a winner, and they will receive a free month membership for their costume and participation! Bring your best costumes to class all day!
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of dynamic prep movement:
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3-5 minutes of the following:
airdyne 20 seconds
5 goblet squats
row 20 seconds
5 inch worms
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical/ Upper Body Row/Core/Curls+ Conditioning
A1. DB Push Press, 8-10 reps x 3 sets, rest 45 seconds.
Can go up in weight each set for DB Push Press
A2. TRX Row, 8-10 reps x 3 sets, rest 45 seconds.
A3. KB Farmer’s Hold, 60 seconds total time x 3 sets, rest 45 seconds.
Break up time domain if needed due to grip strength issues
A4. DB Zotman Curls, 8-10 reps x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
6 Sets of the following:
3 Minutes of the following @ Hard Effort of:
5 Cal Assault Bike
10 DB Thrusters @ mod weight
10 Second FLR Hold
20 Jump Rope Singles
Rest 60 Seconds Between sets by going moderate on bike, row, ski erg, or walk
Total Time: 23 Minutes
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B. Fitness Phase
Olympic Lifting + PC/Core + Conditioning
A. Power or Squat Clean Clusters, 1.1 @ 85%, 1.1 @ 87%, 1 @ 90% x 2 sets, rest 1-2 minutes between sets.
1RM Data: May 22nd, 2019
B1. Cable Pull-Thrus, 12 reps x 2 sets, rest 45 seconds.
B2. FLR Holds, 30 seconds, rest 10 seconds, 30 seconds, rest 10 seconds, 30 seconds x 2 sets, rest 45 seconds.
You may hold full 90 seconds, and no rest in between
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C. Conditioning of the following:
6 Sets of the following:
3 Minutes of the following @ Hard Effort of:
4 Barbell Thrusters @ 75/45 lbs
8 Cal Row
15 Second KB Farmer’s Hold
Rest 60 Seconds Between sets by going moderate on bike, row, ski erg, or walk
Total Time: 23 Minutes
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C. Competition Phase
Conditioning Sets Competition Setting-
Training Day for Testing Day
5 Sets of the following:
15 American KBS
15 Burpees
15/10 Cal Assault Bike
Rest 90 seconds between sets
Stay Consistent, Find Pace.
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Rest 10 Minutes
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5 Sets of the following:
10 Hang Power Cleans @ 135/95 lbs
Run 200 Meters
8 Front Squats @ above weight
Rest 90 seconds between sets
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