"Saturday 9.17.2016 + Schedule for Weekend @ Vagabond"

Vagabond Schedule for the Weekend
1. Saturday, September 17th, 2016: Vagabond Lifestyle/Fitness Phase Class @ 9:00 am
2. Saturday, September 17th, 2016: Vagabond Competition Phase Class @ 10:00 am
3. Sunday, September 18th, 2016: 8:00 am Vagabond TRX Class @ 8:00 am- Week 1
4. Sunday, September 18th, 2016: 9:00 am Vagabond TRX Class @ 9:00 am- Week 1
5. Sunday, September 18th, 2016: 9:00 am to 11:00 am Open Gym
6. Sunday, September 18th, 2016: 9:00 Vagabond Gymnastics Class

october-beginners

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Dynamic Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following(Inspired by Jason Leydon)
2000 Meter Row Buy-In or 2400 Meter Run Buy In: Switch off every 250 Meter Row or 200 Meter Run
+
then after you complete Run/Row, you complete the following:
10 Rounds of the following total by the team:
10 Push Press @ DB’S
10 Ball Slams
10 Box Jumps or Step-Ups
For this workout, switch off every movement, until 10 rounds is completed.
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following(Inspired by Jason Leydon)
2000 Meter Row Buy-In or 2400 Meter Run Buy In: Switch off every 250 Meter Row or 200 Meter Run
+
then after you complete Run/Row, you complete the following:
10 Rounds of the following total by the team:
10 Shoulder to Overhead @ 115/75 lbs, 95/65 lbs
10 Wall Balls
10 Box Jumps
For this workout, switch off every movement, until 10 rounds is completed.
C. Competition Phase
Individual CrossFit
“Opens Tester”
AMRAP 10 Minutes(14.1)
30 Double Unders
15 Power Snatches @ 75/55 lbs
+
Rest 15 Minutes
+
4) “Finisher”
AMRAP 10 Minutes
Run 200 Meters
15 Burpees
Post Comments to Group Page.