1. Vagabond Next Beginners Class on May 14th, 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 Mother Day Workout on Sunday, May 13th, 2018 @ 9:00 am:
This will be our 4th year running this Annual Mother’s Day Workout for the Susan G Komen Fundraiser. All proceeds with T-Shirt and Tank-Top Sales will go towards donation for Vagabond Friend and Member, Robin Johnson Taylor, who is a 2 time survivor from breast cancer. Come 9 am on Mother’s Day Workout and take part in a great cause and suggested donation for those who do not get t-shirts, can be $20 if you want to donate that day!
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3. Vagabond Ladies Night Out on Saturday, May 19th @ 7:30 pm:
Join us for a ladies night in at Vagabond CrossFit on May 19th at 7:30PM! Wine tasting is a fun way to learn about wine while enjoying the great company of friends in a private setting; sipping inside of a gym takes it to the next level! Tim Paulus, a VBC member, Culinary Institute of America graduate, and Wine Buyer for a gourmet grocer on the South Shore, will hang out at Vagabond with a selection of 8 wines to sip, savor, and enjoy along with personalized tasting notes. For 90 minutes, he will cover everything from tasting tips, wine facts, food pairing ideas and anything else VBC members may be interested in regarding the wine industry. Don’t miss out on this fun night whether you’re a wine novice or a cork dork – everyone will feel welcome!

You must pay and sign up in advance. Please join this event but note that your spot is guaranteed only with payment:
$15 cash in advance or account charge

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4. Vagabond CrossFit Performs “Murph” on Monday, May 28th @ 9:00 am
We will be taking part in our Third Annual Memorial Day Workout called ” Murph”. This workout is consider one of the first Hero Workouts in CrossFit, and it is a great way to honor those who have made the ultimate sacrifice to protect us and serve us during their time in the military. Click HERE to learn more information.

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5. Kettlebell Kitchen At 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.

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 led warm up focusing on opening up hips and some variation of a hip stretch-coach option
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2 Sets of the following of Coach Run Warm-Up:
15 Seconds of Front Lean Rest
Rest 10 Seconds
30 Seconds of Airdyne
Rest 10 Seconds
15 Seconds of Squat Jumps or Air Squats-Client Choice
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core/PC /Core+ Conditioning
A1. Barbell Romanian Deadlift, 6-8 reps @ mod weight x 3 sets, rest 1 minute between sets.
A2. Ball Pressing Core, 8 reps @ 3 second hold x 3 sets, rest 1 minute between sets.
A3. Back Extensions or Glute Bridges, 10-12 reps @ 2 second hold @ top position for both x 3 sets, rest 1 minute between sets.
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C. Complete the following of:
6 Sets of the following @ hard effort:
2 Minutes on the Clock:
6 Walking Lunge Steps(3 each leg)
6 No Push-Up Burpees
12 Jump Rope Singles
Rest 1 Minute on Assault Bike for Recovery, and start where you left off last set
Rules: So you will complete 2 minute workout, and then coach will say rest, and client will ride bike for 1 minute during that time period at a light pace, then coach will say GO, and will start next set, where client left off last set, this is continuous motion for whole workout.
B. Fitness Phase
Posterior Bending/Core /PC/Core+ Conditioning
A. Clean Grip Deadlift(+2 reps) + Clean Grip Pull(+2 reps) x 3 sets, rest as needed between sets.
Focus on first and second pull of the clean + use 90-100% of best clean
B1. Back Extensions or Banded Good Mornings, 12-15 reps x 2 sets, rest 45 seconds between sets.
B2. Side Bridges, 25 seconds/each side x 2 sets, rest 45 seconds between sets.
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C. Complete the following of:
6 Sets of the following @ hard effort:
2 Minutes on the Clock:
12 Russian KBS @ 53/35, 44/26 lbs
6 Burpee Box Jumps or Step-Ups
Rest 1 Minute on Row for Recovery, and start where you left off last set
Rules: So you will complete 2 minute workout, and then coach will say rest, and client will row for 1 minute during that time period at a light pace, then coach will say GO, and will start next set, where client left off last set, this is continuous motion for whole workout.
C. Competition Phase
Upper Body Press/Core + Oly Snatch + Upper Body Press/Upper Body Pull + Conditioning
A. Regular Grip Bench Press, 5 sets of 3 reps, 65% of best regular grip bench press, 2 second hold in bottom, rest as needed between sets.
B. Poweer Snatch Cluster, 85%, 1.1 x 3 sets, rest as needed between sets.
C1. GHD Sit-Ups, 15 reps x 3 sets, rest 45 seconds.
C2. Strict Handstand Push-Up Clusters, 5.5.5 x 3 sets, rest 45 seconds.
Athlete can increase height of Handstand Push-Ups
D1. DB Tate Press, 8-10 reps x 3 sets, rest 30 seconds.
D2. DB Zotman Curls, 10-12 reps @ 3 second lowering phase x 3 sets, rest 30 seconds.
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E. Conditioning of the following:
For time of the following:
15 Toes to Bar
400 Meter Run
30 Kipping Handstand Push-Ups
400 Meter Run
45 Pull-Ups
400 Meter Run
Go Get it, break up into doable sets for all gymnastics movements.
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