1. Vagabond Next Beginners Class on April 15th, 2019:
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 Ladies Night Out on Saturday, May 4th @ 7:00 pm:
Join us for a ladies night in at Vagabond CrossFit on May 4th at 7:00PM! 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:
$20 fee on account charge
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3. Vagabond Easter Egg Hunt on Saturday, April 13th @ 1030 am at Flynn Family Farm:
We will be having our Annual Vagabond Easter Egg Hunt on Saturday, April 13th @ 10:30 am at the Flynn Family Farm. All families, children, older kids, and everyone is invited to take part in this great event, and it will be our first time at the Flynn Family Farm at 492 Bay Road in Easton. Looking forward to a great time, and do not forget to save the date!
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4. Kettlebell Kitchen At Vagabond:
We are excited to announce our 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:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Option Warm-Up-Try Something Different!
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
20 reps banded monster walks
Rest 10 Seconds
30 Seconds of Banded Good Mornings
rest 10 seconds
30 Seconds of Burpees
rest 10 seconds
II. Phases Strength + Conditioning:
A. Lifestyle Phase
PC/Upper Body/Core + Conditioning
A. Sumo Deadlift, 1 rep @ 90% of best 1RM x 5 sets, rest 45 seconds.
Last Time 1RM Tested: January 11th, 2019
B1. Standing Double Arm KB or DB Press, 8 reps x 3 sets, rest 45 seconds.
B2. KB Rotational Row, 8 reps/each arm x 3 sets, rest 45 seconds.
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B. Conditioning Piece of the following:
3 Sets of the following:
3 Minutes of Cal Assault Bike
2 Minutes of: 10 DB Push Press + 10 Box Step-Ups(5/each leg)
1 Minute of: Jump Rope-Single or Double Unders
Rest 2 Minutes between sets
B. Fitness Phase
Upper Body Pull + Upper Body Push/Upper Body Pull + Conditioning
A1. KB Rotational Row, 6 reps/each arm x 3 sets, rest 45 seconds.
A2. DB Standing Hammer Curls, 10-12 reps x 3 sets, rest 45 seconds.
A3. DB Single Arm Floor Press, 5 reps/each arm x 3 sets, rest 45 seconds.
Go up in weight from March 20th, we did 5 reps for floor press
A4. Banded Push-Downs, 20 reps x 3 sets, rest 45 seconds.
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B. Conditioning of the following:
3 Sets of the following:
3 Minutes of Cal Row
2 Minutes of: 10 KB Russian Swings + 10 Goblet Squats(Men use between 35-50 lbs dumbbell/Women use between 20-30 lbs dumbbell)
1 Minute of: Burpees
Rest 2 Minutes between sets
C. Competition Phase
Snatch + Clean and Jerk + OHS + Pull + Press/Core + Conditioning
A. Power Snatch + Behind the Neck Push Press + Overhead Squat of the following:
60% x 3 + 3 + 3, 65% x 3 + 3 +3, 70% x 3 +3 + 3 x 2 sets, rest as needed.
36 reps
B. Power Clean + Front Squat + Push Jerk, 70% of best clean, 2+2+2 for all 3 movements x 4 sets, rest as needed.
24 reps
C. Strict Press, 3 reps x 4 sets, rest as needed.
Week 5
We will be building each week for the next 4-6 weeks.
D. Barbell Good Morning, 8 reps x 3 sets, rest as needed.
24 reps
E1. Close Grip Bench Press, 8 reps x 4 sets, rest 1 minute between sets.
65% OF BEST 1RM
E2. Standing Pallof Press, 8 reps/each way x 4 sets, rest 1 minute between sets.
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F. 2 Sets of the following:
3 Minute Assault Bike Sprint @ 80% effort, rest 12 minutes between set.
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