"Columbus Day Schedule/Weekend Schedule + Vagabond Kids Program on Friday"(10.9.2015)

*Vagabond Schedule for the Weekend of October 10th + October 11th + Monday October 12th Columbus Day*

1. Saturday, October 10th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, October 10th, 2015: 10:00 am Competition Phase Class

3. Sunday, October 11th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, October 11th, 2015: 10:00 am Vagabond Powerlifting Class

5. Monday, October 12th, 2015: 9:00 am + 10:00 am Group Classes

6. Monday, October 12th, 2015: 11:00 am to 4:00 pm Open Gym

7. Monday, October 12th, 2015: 430 pm, 535 pm Classes

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*Vagabond CrossFit Youth Program Starts Tuesday, October 6th*

We are excited to announce we will be offering a full time schedule for the school year for our Vagabond CrossFit Youth Class, which will meet every Tuesday and Friday from October to June from 330 pm to 430 pm. The cost of the monthly membership for kids and teenagers is only $99. The class will be run by Coach Heather and we are truly excited to offer this permanent schedule for this class.

The first class will start Tuesday, October 6th @ 330 pm. Connect with Heather or Myself to sign your youths up today.

Ages will be from 6th to 12th grade or 12-17 years of age, and we can make some exceptions, based on Coach Discretion.

JESSI H.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Run Option
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3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
High Bar Back Squat %/Upper Body Pull/Core + Conditioning
A1. High Bar Back Squat, 3 reps x 5 sets, rest 1 minute between sets.
Compare to July 27th for 1RM for High Bar Back Squat
A2. DB Powell Raises 8.each side x 5 sets, rest 1 minute between sets.
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B. AMRAP 9 Minutes of the following:
12 Calorie Airdyne/9 Calorie Airdyne or 8 Assault/6 Assault Calorie
10 Kettlebell Swings
5 Box Jumps
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Rest 3 Minutes
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3 Sets of the following:
60 Meter Sled Sprint(Up and Back in Parking Lot), rest 2 minutes between sets.
If Raining outside, perform 35 second sprint on airdyne, rest 2 minutes between sets
B. Fitness Phase
High Bar Back Squat/Upper Body Pull + Snatch Moderate + Conditioning
A. Deadlift or Trap Bar Deadlift, 3 reps x 3 sets @ 80% of 1RM rest 1 minute between sets.
B1. Back Extensions or Hip Extensions, 8-10 reps @ 2 second pause + 2 second lowering phase x 3 sets, rest 45 seconds between sets.
B2. Weighted Strict Pronated AMRAP 20 Seconds x 3 sets, rest 60 seconds between sets.
People can perform strict pull ups for AMRAP or negative pull-ups @ 3-4 reps x 3 sets
You can break the AMRAP into Clusters thru the 20 seconds
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AMRAP 9 Minutes of the following:
Row 200 Meters
10 Kipping Pull-Ups or Jumping Pull-Ups
5 Hang Squat Cleans @ 115/75 lbs, 95/65 lbs
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Rest 3 Minutes
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3 Sets of the following:
60 Meter Sled Sprint(Up and Back in Parking Lot), rest 2 minutes between sets.
If Raining outside, perform 35 second sprint on air dyne, rest 2 minutes between sets
C. Competition Phase
Clean 3 Position + Front Squat + Push Press + Posterior Chain/Core + Strict Gymnastics Work + Row/Midline Accessory Work
A. Snatch, 80% x 1, 85% x 1 rep x 3 sets, 80% x 1 rep, rest 2 minutes between sets.
B. Snatch Pull, 90% x 3 reps x 3 sets.
C. High Bar Back Squat, 87% x 2 reps x 4 sets, rest 2 minutes between sets.
D1. Good Mornings, 35% x 5 reps x 4 sets of best back squat 1rm %, rest 1:30 between sets.
D2. 10-15 Unbroken Chest to Bar Pull-Ups x 4 sets, rest 1:30 between sets.
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E. For Time of the following:
50 Cal Row
50 Shoulder to Overhead @ 115/75 lbs
30 GHD Sit-Ups
30 Cal Row
30 Shoulder to Overhead @ 115/75 lbs
20 GHD Sit-Ups
20 Cal Row
20 Shoulder to Overhead @ 11/75 lbs
10 GHD Sit-Ups
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