"Free January Saturday + Schedule for the Weekend @ Vagabond"(1.3.2014)

January 2, 2015
| No Comments
| Blog, Competition Phase, Fitness Phase, Lifestyle Phase

*Vagabond Schedule for Weekend*

1. Saturday, January 3rd, 2014: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, January 3rd, 2014: 10:00 am Competition Phase Class

3. Sunday, January 4th, 2014: 9:00 am to 11:00 am Open Gym

4. Sunday, January 4th, 2014: 9:00 am Vagabond Gymnastics Class. CLICK HERE FOR WORKOUT.

*Vagabond Free Month Saturday for all Possible Future Members*

You’re invited to experience Vagabond CrossFit on each Saturday during the month of January at 9:00 AM for a FREE introductory class. This event is open to all in the community regardless of your fitness level. If you’re interested in trying Vagabond or simply in the mood for a great workout, please join us on Saturday mornings for a fun and informative workout!

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
3-5 minutes of the following:
row 100 meters
5 push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Partner Workout/Community Builder
Teams of Two Complete the following:
12 Rounds for time of the following:
10 DB Thrusters or Push Press for Scaled Item
150 Meter Row or 10 Calorie Airdyne
10 Burpees
Each Partner does 6 rounds each switching off each round. So Partner 1 does Round 1, Partner 2 does Round 2, and so on, until all 12 rounds are completed.
B. Fitness Phase
CrossFit Tester/Partner Workout/Community Builder
Teams of Two Complete the following:
12 Rounds for time of the following:
10 Thrusters @ 95/65 lbs or Push Press to Scale Item
150 Meter Row or 10 Calorie Airdyne
10 Burpees
Each Partner does 6 rounds each switching off each round. So Partner 1 does Round 1, Partner 2 does Round 2, and so on, until all 12 rounds are completed.
C. Competition Phase
Olympic Lifting Prep Work + Opens/Regionals/CrossFit Tester
A. Overhead Squat, work to heavy 10 rep, 18 Minute Time Limit.
+
B. 16 Minute AMRAP of the following:
50 Double Unders
25 Wall Balls @ 20 lbs/14 lbs @ 10 foot target
12 Chest to Bar Pull-Ups
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