“Wednesday 11.18.2020”

Vagabond of the Month for October: John Mac

“There is not just one best thing about Vagabond, there are a plethora of things that make Vagabond the best. It’s the people, it’s the coaches, it’s a family, a community. I could not see myself going to another gym. Hell would have to freeze before I went to another gym!”

CLICK HERE FOR FULL BIO.

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RULES FOR MASK WEARING INSIDE GYM:

Starting as of this Friday, November 6th, people will have to wear masks while they walk into building like they have and go to their X, once they are at X or there designated spot, they may take mask off, and while moving around inside gym, they must put mask on and have by persons! 

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Upcoming Events for VBWAY Community

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

2019 Easter Annual Egg Hunt!

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

A1. Sumo Deadlift, 4 reps x 4 sets @ 80% of best 1RM, rest 15 seconds

A2. Deadbug Variation, 8 reps/each side x 4 sets, rest 60-90 seconds.

B1. Goblet Squat, 9 reps @ 2 second pause x 3 sets, rest 30 seconds.

B2. DB Laying Tricep Extension x 3 sets, rest 30 seconds.

B3. Monster Band Walks, 10 reps/each way x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

8 Sets of the following:

2 Minutes of the following:

30 Second Cal Row 

Remaining time complete:

5 DB Front Squats

5 DB Bench Press

5 No Push-Up Burpees

*Rest 1 Minute Between Sets*

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B. Fitness Phase

Upper Body Push/Upper Body Pull/Core + Conditioning

A. Barbell Strict Press, 6-8 reps x 4 sets, rest 30 seconds.

*We will be going up in weight each week for next 6-8 weeks*

B1. KB Row, 6 reps/each arm x 3 sets, rest 30 seconds.

B2. DB Arnold Press, 10 reps x 3 sets, rest 30 seconds.

B3. Standing Pallof Press, 8 reps/each way x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

8 Sets of the following:

2 Minutes of the following:

45 Second Cal Assault Bike 

Remaining time complete:

5 Goblet Squats

5 DB or KB Push Press

5 Burpees

*Rest 1 Minute Between Sets*

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