1. Vagabond Next Beginners Class on January 29th, 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 Circuit Training Class Starts on Sunday, January 28th @ 8:00 am:
The Vagabond Circuit Training Class is a setting of moderate intensity performed with mostly bodyweight movements that will keep you moving, and the ultimate goal is not to complicate things, but to make enjoyable, fun and in the meantime, getting a good sweat in with the Vagabond Community. The cost of the class is only $80 for 6 weeks, and meets every Sunday at 8:00 am. Spots are limited, contact Kevin for sign up and reserving spots.
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3. 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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4. Kettlebell Kitchen is Coming to 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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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3 Sets of the following of Coach Run Warm-Up:
15 Seconds of Burpees
Rest 15 Seconds
30 Seconds of Airdyne
Rest 15 Seconds
15 Seconds of Plank Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase Posterior Bending/Core/PC /Core+ Conditioning
A1. Traditional Deadlift, 65%, 5 reps x 3 sets, rest 1 minute between sets.
A2. Plank Holds, 25 seconds, rest 5 seconds, 25 seconds x 3 sets, rest 60 seconds.
Focus on Breathing: Breath thru nose/belly, for inhale/exhale motion.
A3. Banded Leg Curls, 20 reps x 3 sets, rest 60 seconds.
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B. 4 Sets of the following:
60 Seconds Assault @ Hard Effort-Keep track of total cals
Rest 20 Seconds
40 Second Burpee
Rest 20 Seconds
20 Seconds Kettlebell Swings
Rest 20 Seconds
B. Fitness Phase
Posterior Bending/Core /PC/Core+ Conditioning
A. Clean Pull Cluster, 1.1.1 reps x 3 sets, rest 60 seconds between sets.
Use 100% or more your best snatch, focus on driving thru heels, and keeping chest up
B1. Standing Pallof Press, 10 reps/each way x 2 sets, rest 45 seconds between sets,
Focus on Breathing, make sure inhale thru nose/belly, and exhale thru nose/belly.
B2. Banded Good Mornings, 20 reps x 2 sets, rest 60 seconds between sets.
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C. 4 Sets of the following:
60 Seconds Row @ Hard Effort-Keep track of total cals
Rest 20 Seconds
40 Second Jump Rope-Single or Double Unders
Rest 20 Seconds
20 Second Hang Power Clean @ 135/95 lbs, 115/80 lbs
Rest 20 Seconds
C. Competition Phase
Olympic Lifting Focus Speed Work + Olympic Lifting Posterior Bending + Posterior Chain/Core/Posterior Chain/Upper Body Gymnastics + Conditioning
A. Snatch Balance(1 rep) + Overhead Squat(1 rep) x 5 sets, rest as needed.
Work with moderate weight, and practice and work on technique and form and speed under the barbell.
B. Power Snatch of the following:
60% x 1.1 75% x 1
65% x 1.1 80% x 1
70% x 1.1 90% x 1
B. Snatch Deadlift Cluster, 105%, 1.1.1 x 3 sets, rest as needed between sets.
C. Front Squat of the following:
2 reps @ 75% 1 rep @ 90%
1 rep @ 80% 2 reps @ 75%
2 reps @ 85% 1 rep @ 80%
D1. Reverse Hyper, 20 reps @ lightweight x 3 sets, rest 1 minute between sets.
D2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 1 minute between sets.
D3. Ring Muscle-Ups, 2-3 reps or 3-4 reps or 4-6 reps x 3 sets, rest 1 minute between sets.
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E. Barbell Complex of the following:
3 Sets of the following:
8 Power Snatches @ 115/75 lbs
8 Squat Snatches @ 135/95 lbs
8 Overhead Squats @ 155/105 lbs
Rest 90 seconds betwee sets
Rules: Perform 8+8+8 reps and that is one set
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