"Wednesday 8.15.2018 + Next Vagabond Beginners Class: September 10th"

1. Vagabond Next Beginners Class on September 10th, 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.

2. Vagabond Internal Competition Throwdown on Saturday, September 22nd
SAVE the DATE for the annual member THROWDOWN! This year we are holding this members-only competition at Vagabond from 9AM-3PM on Sept. 22nd- registration will be open soon! This is always a great day at Vagabond and is open to all fitness levels in Lifestyle and Fitness Phases (sorry, Comp group!). If you’re thinking of a great challenge or pushing yourself in a new way, think about signing up! We’ll also need lots of judges! Any questions, please ask any coach and be on the lookout for the sign up soon! Cost to compete is $25 and includes a custom t-shirt from Forever Fierce-Judges get free t-shirts! This is a great community builder and a great way to spend a Saturday with your friends and fellow members of the gym. One male and one female from both Lifestyle and Fitness will be crowned winner at the end of the day!
The Challenge will test familiar movements and energy systems that we train on a consistent basis at the group classes- All are encouraged to participate in this fun day! Here’s Some General Standards for the Vagabond Internal Competition- official workouts to be announced soon!


3. Vagabond Circuit Training Class Starts the Fall Session on Sunday, September 9th:
This class is based on low intense, high volume, moderate aerobic work over a given period time. This is great for those looking for something different from the regular group classes or individual training. The cost of the class is $80 for 6 weeks, and contact KEVIN to save your spot today!


4. 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:

Ordering instructions and FAQs can be found here:

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
3-5 minutes of coach led warm up focusing on opening up hips and some variation of a hip stretch-coach option
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 Burpees
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Posterior Bending/Core + Conditioning
A1. American Kettlebell Swings, 15 reps x 4 sets, rest 30 seconds.
A2. Standing Pallof Press, 6 reps/each way x 4 sets, rest 30 seconds.
A3. Single Leg Glute Bridge, 6 reps/each way @ 2 second pause @ top x 4 sets, rest 30 seconds.
B. 7 Sets of the following:
30 Second Jump Rope-Single or Double Unders
5 Second Transition
30 Second Plank Hold
5 Second Transition
60 Second Hard Effort Bike Assault
Rest 60 Seconds between sets
B. Fitness Phase
Lower Body/Core + Conditioning
A1. Traditional Deadlift, 5 sets of 3 reps, rest 45 seconds between sets.
Can keep this moderate weight, and/or can go heavy on these.
A2. Ab Wheel or Stability Ball Roll-Outs, 6-8 reps x 5 sets, rest 90 seconds or more.
B. 7 Sets of the following:
30 Second Wall Balls
5 Second Transition
30 Second Hang Power Cleans @ 115/80, 95/65 lbs
5 Second Transition
60 Second Hard Effort Cal Row
Rest 60 Seconds between sets
C. Competition Phase
Upper Body + Lower Body + Upper Body/Lower Body + Lower Body/Core + Deload Conditioning
A. Banded Push Jerk, 8 sets of 2 reps, 30%, rest 30 seconds between sets.
Focus on speed of movement, band added for speed training.
B. Wide Stance Box Squat, 65%, 5 sets of 3 reps, rest 1 minute between sets.
C1. Weighted Strict Pull-Ups, 2-3 reps x 3 sets, rest 2 minutes between sets.
C2. Banded Push Downs, 20 reps x 3 sets, rest 30 seconds.
D1. Front Rack Walking Lunges, 5 reps/each leg x 3 sets, rest 45 seconds.
D2. Standing Pallof Press, 8 reps/each way x 3 sets, rest 45 seconds.
E. AMRAP 25 Minutes of the following:
200 Meter Run
20 DB Snatches Alternating @ 50/35 lbs
20/15 Cal Row
20 Box Jumps Step-Down
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