1. Vagabond Next Beginners Class on November 6th, 2017:
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 Trunk or Treat on Saturday, October 28th, 2017 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10/28 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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3. Vagabond Costume Contest for Halloween on Tuesday, October 31st for all Classes:
On Tuesday, October 31t 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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4. Vagabond Circuit Training Class on Sunday, November 12th @ 8:00 am:
We will be offering our Vagabond Circuit Training Class for the Winter Session starting on Sunday, November 12th @ 8:00 am. The class runs for 6 weeks and the cost is only $80 for the six week class that meets every Sunday at 8 am. Sign up today to reserve your spot. See Kevin.

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 Hollow Holds
Rest 15 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core + Conditioning
A1. Traditional Deadlift Cluster, 1.1.1 x 3 sets, rest 1 minute between sets.
A2. Standing Pallof Press, 10 reps/each way x 3 sets, rest 1 minute between sets.
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B. Complete the following of:
Minute 0-5:00 of the following:
60 Meter Farmer’s Walk(To the Grass and Back)
20 Second Assault Bike/Airdyne
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Minute 5:00-6:00 Rest
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Minute 6:00-11:00 of the following:
Run 100 Meters
10 Russian KBS
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Minute 12:00-13:00 Rest
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Minute 13:00-18:00 of the following:
125 Meter Row
10 Ball Slams
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Done!
B. Fitness Phase
Posterior Bending/Core + Conditioning
A1. Traditional Deadlift Cluster, 1.1.1 x 3 sets, rest 1 minute between sets.
A2. Deadbug Pressing Against Wall, 10 reps/each way x 3 sets, rest 1 minute between sets.
People can modify to make harder by adding theraband wrapped around feet, and kick out, this will cause more resistance, which will challenge your anterior core more.
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B. Complete the following of:
Minute 0-5:00 of the following:
10 Wall Balls
100 Meter Run
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Minute 5:00-6:00 Rest
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Minute 6:00-11:00 of the following:
125 Meter Row
8 Hang Squat Cleans @ 115/75, 95/65 lbs
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Minute 12:00-13:00 Rest
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Minute 13:00-18:00 of the following:
10 Box Jumps or Box Step-Ups(5/each leg)
100 Meter Run
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Done!
C. Competition Phase
Max Effort Upper Body Push + Oly Snatch + Upper Body Variations + Gymnastics Conditioning + Short Conditioning
A. Front Squat of the following:
2 reps @ 80%
2 reps @ 82%
2 reps @ 84%
2 reps @ 86%
2 reps @ 88%
B. Power Clean of the following:
2 reps @ 50%
2 reps @ 55%
2 reps @ 60%
1 rep @ 70%
1 rep @ 80%
1 rep @ 90%
C1. Weighted Back Extensions, 10-12 reps x 3 sets, rest 1 minute.
C2. Barbell RDL, 8-10 reps @ moderate weight x 3 sets, rest 1 minute.
C3. Banded Push Downs, 20 reps x 3 sets, rest 1 minute.
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D. Every 5 Minutes for 20 minutes complete the following:
Run 400 Meters
12 Front Squats @ 95/65 lbs
9 Chest to Bar Pull-Ups
6 Shoulder to Overhead @ above weight
Should complete 4 rounds total
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