Vagabond of the Month for February: Jennifer Fiola
“Best thing about Vagabond: The community and the coaches. Everyone has been so nice and welcoming! I spent almost 3 years at another crossfit gym and knew that I needed to find another gym with the same concepts and couldn’t just join a regular gym. I found Vagabond and joined during the beginning of the Covid-19 pandemic and wished I had joined sooner! So happy to be a part of the Vagabond family. Kevin and his dedication to his business and members. His positive texts and check ins are always so nice and help keep you motivated! I love how focused Vagabond is on giving back to the community all the time, especially during this past crazy year! “
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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, you must leave mask present on face(WE OFFER BREATHABLE APPARATUS TO GO INTO YOUR MASK TO ALLOW BETTER BREATHING OPTIONS), and while moving around inside gym, they must put mask on and have by persons!
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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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3 Sets of the following for a Suggested Warm-Up:
10 Goblet Squats(Heel Lift if needed-choose people)
Rest 10 Seconds
45 Seconds of Row/Assault Bike
Rest 10 Seconds
30 Seconds of FLR Hold or Shoulder Taps/each way
Rest 10 Seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Push/Upper Body Pull + Conditioning
A1. Barbell Strict Press, 5 reps x 4 sets, rest 30 seconds.
*Last week we did 6 reps*
A2. TRX Vertical Pull Ups, 8 reps x 4 sets, rest 30 seconds.
*People can scale up to Strict Pull Ups, 3-5 reps x 4 sets.*
A3. Cable or Banded Pull Thrus, 15 reps x 4 sets, rest 30 seconds.
A4. Banded Pull Aparts, 20 reps x 4 sets, rest 30 seconds.
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B. Conditioning of the following:
7 Sets of the following:
3 Minutes @ Consistent Effort of:
5 Cal Assault Bike
5 DB Push Press
20 Second Quad Hold
5 Goblet Squats
5 No Push-Up Burpees
*Rest 90 Seconds between sets*
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B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A. Barbell Push Press, 75%, 2 reps x 6 sets, rest 30 seconds between sets, focus is speed.
Push Jerk: February 10th
Push Press: November 11th
Strict Press: December 30th
B1. DB Half Kneeling Single Arm Press, 6 reps/each arm x 3 sets, rest 30 seconds.
*Last week was 8 reps*
B2. DB JM Press, 10-12 reps x 3 sets, rest 30 seconds
B3. Tall Kneeling Pallof Press, 8 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
7 Sets of the following:
3 Minutes @ Consistent Effort of:
8 Cal Row
5 BB Strict Press @ 95/65, 75/45 lbs
20 Second Quad Hold
5 Pull Ups or TRX Row
30 Jump Rope Singles(20 Double Unders)
*Rest 90 seconds between sets*
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