"Schedule for Saturday + Sunday @ Vagabond"(2.14.2015)

*Vagabond Schedule for this Weekend of February 14th + February 15th*

1. Saturday, February 14th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, February 14th, 2015: 10:00 am Competition Phase Class

3. Sunday, February 15th, 2015: 8:00 am Vagabond Circuit Training

4. Sunday, February 15th, 2015: 9:00 am to 11:00 am Open Gym

5. Sunday, February 15th, 2015: 9:00 am Vagabond Weightlifting Club

6. Sunday, February 8th, 2015: 10:00 am Vagabond Powerlifting Class

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
5-7 minutes of coach option
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Partner Workout/Community Builder
Teams of Two Complete the following:
30 Minutes on the Clock:
250 Meter Row or 20 Calorie Airdyne
20 Box Jumps @ 24/20 inches
20 DB Push Press or Wall Balls-Athlete Choice
Partner 1 will do 250 meter row, Partner 2 will do 20 box jumps, Partner 1 will do 20 DB Push Press, and so on for the total 30 minutes, How many Rounds Can You Get?
B. Fitness Phase
CrossFit Tester/Partner Workout/Community Builder
Teams of Two Complete the following:
30 Minutes on the Clock:
250 Meter Row or 20 Calorie Airdyne
20 Box Jumps @ 24/20 inches
20 Barbell Push Press @ 95/65 lbs, 75/45 lbs
Partner 1 will do 250 meter row, Partner 2 will do 20 box jumps, Partner 1 will do 20 Push Press, and so on for the total 30 minutes, How many Rounds Can You Get?
C. Competition Phase
Olympic Lifting Prep Work + Opens/Regionals/CrossFit Tester
15 Minutes on the Clock:
3-6-9-12-15-18-21-24….
Clean and Jerk @ 135 lbs/95 lbs
Toes to Bar
Bar Facing Burpees
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