*Vagabond Easter Egg Hunt for Kiddies this Saturday, April 19th @ 12:00 pm @ Vagabond CrossFit*

Bring your little Vagababies down to the gym at Noon for a fun and festive Easter Egg hunt. Please RSVP below with how many kids are coming so we can prepare accordingly! No kids? Then just come to mingle! Desserts and juice will be served!

*Schedule for Easter Weekend*

1. Saturday, April 19th, 2014: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, April 19th, 2014: 10:00 am Competition Phase Class

3. Sunday, April 20th, 2014: 9:00 am to 11:00 am Open Gym Format + Workout on Board

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase
3 Minutes of Zone 1 Work
+
3-5 minutes of mobility prep
Foam Rolling/Myofascia Release
+
3-5 minutes of workout prep
row 100 meters
wall squats x 5 reps
wall angels x 5 reps
sit ups x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/CrossFit Tester
Teams of Two Complete the following:
Complete 10 Rounds as a team of the following:
Run 200 Meters
10 Wall Balls or Goblet Squats
Each Member completes 5 rounds
+
Once partner finishes tenth round, you go right into next workout
+
Complete 10 Rounds as a team of the following:
Row 250 Meters
10 Step Down Box Jumps
Each Member completed 5 rounds
+
Once partner finishes tenth round, you will go into next workout
+
12 Rounds of the following:
6 DB Push Press
12 Sit Ups
Switch every round(total 6 rounds)
B. Fitness Phase
Partner Workout/CrossFit Tester
Teams of Two Complete the following:
Complete 10 Rounds as a team of the following:
Run 200 Meters
10 Wall Balls or Goblet Squats
Each Member completes 5 rounds
+
Once partner finishes tenth round, you will go right into next workout
+
Complete 10 Rounds as a team of the following:
Row 250 Meters
10 Step Down Box Jumps
Each Member completes 5 rounds
+
Once partner finishes tenth round, you will go right into next workout
+
12 Rounds of the following:
6 Barbell Push Press
12 Sit Ups
Switch every round(6 rounds each)
C. Competition Phase
Back Squat Moderate + Oly Pulls + Lite % AMRAP(20-30 Minutes)
A. High Bar Back Squat @ 30×1 @ 50% plus 40 lbs of chains, 2 reps 10 sets, rest 1 minute.
B. Clean Pulls(Below Knee), 1.1 cluster x 10 sets, rest 1 minute between sets. 100% to 110% of best clean.
C. 20 Minute AMRAP @ 80%:
Run 400 Meters
10 Overhead Squats @ 75/45 lbs
8 Step Down Box jumps
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