Virtual Classes Every Monday thru Thursday(9 am + 3:30 pm + 5:15 pm) + Friday(9 am + 12 pm) + Saturday(9 am) + Sunday(10 am)
Link Below is used for all classes and same password
Kevin O’Malley is inviting you to a scheduled Zoom meeting.
Topic: Kevin O’Malley’s Personal Meeting Room
Meeting ID: 934 357 1014
Vagabond Update for the Gym + Closure
Governor Baker has determined that ALL GYMS AND FITNESS FACILITIES WILL BE ON PHASE 3 FOR RE-OPENING IN SOME FASHION. PLEASE CONTACT KEVIN FOR QUESTIONS, CONCERNS, AND QUESTIONS ON GYM “SOFT OPENING”
After much consideration and reflection, we have decided to close the gym for a period of time. We have been monitoring the current situation closely and we feel this is the most proactive route to take.
We all know this will effect us in so many ways and I appreciate your understanding and patience during this uncertain time. We will will do our best to accommodate all of your concerns in timely fashion- do not hesitate to contact me if you have any questions.
I will put out a daily workout and will do a talk each day going over suggestions for workouts and at home workouts. This will help us all stay healthy and active. I will be posted the night before for rules and workout so everyone is in the know.
As always, please feel free to PM, call, or reach out to me if you have any questions or concerns. Thank you for your continued support as we navigate through these unknown times together and if you need to put your membership on hold please reach out to me at any point.
Vagabond Annual Summer Party on Saturday, August 8th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 8th! We’ll have food, yard games, swimming, ice cream truck, DJ for music and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovations on their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, Save the date for now, Vagabonds!
Vagabond Open Gym Format New Schedule When Officially Open
When we officially open and are ready to go, 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!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up
5 Minutes of the following:
100 Meter Run/Walk + 5 Burpees + 5 Air Squats + 5 Inch Worms + 5 Spiderman/each leg
II. Phases Strength + Conditioning of the following:
A. Lifestyle + Fitness + Competition Phase
A. Accessory Portion of the following:
5 Sets of the following:
2 Barbell Close Grip Bench Press(LAST WEEK WE DID 3 REPS) or 6-8 DB Floor Press
15 Hip Rocks
3 Front Squats @ 2 second hold in bottom (LAST WEEK WE DID 2 REPS @ 6 SECOND HOLD)
15 Head Nods
10 DB/KB Row/each arm or 10 Barbell Row or 10 TRX Row
B. Conditioning of the following:
3 Sets of the following:
6 Minutes of the following @ moderate pace of:
10 DB or Barbell Push Press
30 Jump Rope Singles or 20 Double Unders
10 Goblet or Front or Overhead Squats
100 Meter Run/125 Meter Row/8 Cal Assault or 30 Second Cardio Option
10 No Push-Up Burpees
20 Second KB/DB Farmer’s Hold or 15 Second Side Bridge/each side
*Rest 2 minutes between sets*
*Start where you left off*
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