"9 am Lifestyle/Fitness Phase + 10 am Competition Phase for Saturday"(11.8.2014)

*Vagabond Schedule for Weekend*

1. Saturday, November 9th, 2014: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, November 9th, 2014: 10:00 am Competition Phase Class

*Vagabond Goes to Annual Southie Showdown Event*

The Southie Showdown will take place this weekend, and usually the Annual Gathering for newcomers and experienced athletes from various gyms to Vagabond CrossFit. The last two years we have had huge turnouts for support and people competing, and we expect nothing else but that this year. The event will take place this Saturday, November 9th + Sunday, November 10th with the start time being 9 am on both days, and ending between 3-5 pm on both days.

We will have a group meet-up at Vagabond since registration will take place from 7:30 am to 8:15 am.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Coach Option
+
3-5 Minutes of Coach Option
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Partner Workout/Community Builder
10 Rounds for time as a team of two:
Run 200 Meters or Row 200 Meters
15 Air Squats
12 KB Deadlifts @ 53 lbs or more
9 DB Push Press
B. Fitness Phase
CrossFit Tester/Partner Workout/Community Builder
10 Rounds for time as a team of two:
Run 200 Meters or Row 200 Meters
15 Air Squats
12 Deadlifts @ 135/95 lbs
9 Burpees
C. Competition Phase
Bend Intense + Oly Tech + Long Duration Grind Pace
3 Rounds for time of the following:
20 Cal Row
20 Power Cleans @ 95/65 lbs
20 Toes to Bar
+
Rest 15 Minutes
+
3 Rounds for time of the following:
10 Burpee Box Jumps
10 Front Squats @ 135 lbs/95 lbs
200 Meter Run
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