“Wednesday 7.29.2020”

VAGABOND RE OPENING ON MONDAY, JULY 13TH FOR FULL OPEN GYM FORMAT SCHEDULE-WE ARE BACK-PLEASE CHECK SCHEDULE BELOW ON LINK.

As always, please feel free to PM, call, or reach out to me if you have any questions or concerns. 

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RULES FOR MASK WEARING INSIDE GYM:

You must walk inside the Vagabond Facility with your mask present on your face, walk into your place of choosing, and may take off once you are settled, and just have by your persons. THANK YOU FOR YOUR COOPERATION AND CONCERN.

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VAGABOND OF THE MONTH FOR JUNE: JESSICA PICKETT

CLICK HERE FOR FULL BIO.

Best thing about Vagabond: 

“The people at Vagabond are what keep me coming back for more. I love that everyone pushes one another and supports one another.  Even when we haven’t been able to get into the gym during this crazy time, the photos and posts on Facebook have kept me going! The coaches are all knowledgeable and I have learned so much from them over the last year.”

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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!

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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

Rob, Greg, and Angie-PRE-COVID DAYS!

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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START STRENGTH + ACCESSORY….

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II. Phases Strength + Conditioning of the following:

A. Lifestyle Phase

Posterior Bending/Upper Body Pull + Conditioning

A1. Trap Bar Deadlift, 5 sets of 3 reps, rest 30 seconds.

*Last week we did 16 reps total or 4 reps x 4 sets, this week is 15 reps total, so go up in weight.*

A2. Spiderman Stretch, 5 reps/each way x 4 sets, rest 30 seconds.

A3. DB Row, 8 reps/each arm x 4 sets, rest 30 seconds

A4. 90 Degree Quad Stretch on Wall or Single Leg Hip Flexor Stretch in Half Kneeling Position, 30 seconds/each hip x 4 sets, rest 30 seconds.

*Focus is Hip Hinge Properties with Deadlift and then mobility and upper body pulling with DB Row.*

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B. Conditioning of the following:

Complete the following:

Row 500 Meters

15-21 Burpees

*Rest 1 Minute*

Row 400 Meters

21 Ball Slams

*Rest 1 Minute*

Row 500 Meters

15-21 Burpees

*Rest 1 Minute*

Row 400 Meters

21 Ball Slams

*Rest 1 Minute*

3 Minute Row As Many Cals During This Time Period

*Done*

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B. Fitness Phase

Upper Body Push/Upper Body Pull/Core + Conditioning

A1. Close Grip Bench Press, 6-8 reps x 4 sets, rest 30 seconds.

*Last week we did 7-9 reps for bench press*

A2. Spiderman Stretch, 5 reps/each way x 4 sets, rest 30 seconds.

A3. KB Rotational Row, 6 reps/each arm x 4 sets, rest 30 seconds.

A4. 90/90 Hip Switches, 5/each leg x 4 sets, rest 30 seconds.

*FOCUS IS UPPER BODY PRESSING + UPPER BODY ROWING + HIP MOBILITY*

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B. Conditioning of the following:

Complete the following:

Run 400 Meters(Assault Bike Cals 20-25)

15-21 Burpees

*Rest 1 Minute*

Run 300 Meters(Assault Bike Cals 18-22)

21 DB Snatch Total

*Rest 1 Minute*

Run 400 Meters(Assault Bike Cals 20-25)

15-21 Burpees

*Rest 1 Minute*

Run 300 Meters(Assault Bike Cals 18-22)

21 DB Snatch Total

*Rest 1 Minute*

3 Minute Run or Assault Bike Cals

*Done*

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