Congrats to Liz E for being named VAGABOND OF THE MONTH FOR SEPTEMBER!
Best thing about Vagabond:
“The people! I have made so many great friendships and have felt so supported by all the coaches and members. The minute I stepped foot into Vagabond 3 years ago I immediately felt like family. The programming also makes me feel safe and I’ve accomplished things like using my core properly and perfecting my squat, two things that I’ve never been able to do at any other gym!”
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RULES FOR MASK WEARING INSIDE GYM:
You must walk inside the Vagabond Facility with your mask present on your face, walk into your place of choosing, and may take off once you are settled, and just have by your persons. THANK YOU FOR YOUR COOPERATION AND CONCERN.
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Upcoming Events for VBWAY Community
Vagabond Costume Contest for Halloween on Friday, October 30TH for all Classes:On Friday, October 30th 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!
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Vagabond Annual Food Drive Virtually with Gift Cards Between November 9th- November 21st Collection Time
We’ll be collecting donations thru November 9th thru November 21st next month to directly benefit the Easton Food Pantry-
Money or grocery gift cards are what we will be collecting this year!
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Vagabond Circuit Training Class Starts on Sunday, January 3rd @ 9:00 am:
To reserve spot today, contact Kevin for more information on this moderate intense, high volume class based on Bodyweight + Accessory Movements that allows you to work thru multiple workouts in a moderate intense environment, which is great for weight loss, sweating, and eliciting the dose response we are looking for thru building the aerobic/cardio system. Spots are limited to 15 people in total for the class. Contact us today for more information to reserve spot! 5 Weeks for a total of $80.
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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
Posterior Bending/Upper Body Pull + Conditioning
A. Trap Bar Deadlift, 3 reps x 5 sets @ 75%, rest 1 minute between sets.
*Trap Bar Deadlift Heavy 1RM: August 12th*
B1. Goblet Squat, 10 reps @ 1 second pause x 3 sets, rest 30 seconds.
B2. DB Row, 10 reps/each arm x 3 sets, rest 30 seconds.
B3. Push-Up Cluster, 9.9.7 @ slow tempo down and 1 second pause @ top full protraction or Squat Rack Push-Ups Cluster, 9.9.7 x 3 sets, rest 30 seconds.
*If you did SQUAT RACK PUSH UPS LAST WEEK, this week move CLIP down another level*
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C. Conditioning of the following:
4 Sets of the following:
5 Minutes @ Moderate Effort of:
8 DB or KB Strict Press
16 Cal Row
20 Second Quad Hold
30 Second KB Farmer’s Hold
*Rest 1 Minute Between Sets*
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B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A1. Barbell Push Press, 4 reps x 4 sets, rest 30 seconds.
*We will be going up in weight each week for next 6-8 weeks*
*Last week we did 5 reps, go up in weight slightly.*
A2. Quad T-Spine Rotation, 5 reps/each side @ 3 second hold each repx 4 sets, rest 30 seconds.
A3. Barbell Row, 10 reps x 4 sets, rest 30 seconds.
A4. DB Zotman Curls, 10 reps x 4 sets, rest 30 seconds.
*FOCUS IS UPPER BODY PRESSING + UPPER BODY PULLING + HIP MOBILITY*
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B. Conditioning of the following:
4 Sets of the following:
5 Minutes @ Moderate Effort of:
8 DB or KB Strict Press
12 Cal Assault Bike
20 Second FLR Hold
30 Second KB Farmer’s Hold
*Rest 1 Minute Between Sets*
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