*Vagabond CrossFit Weekend Schedule*

1. Sunday, October 12th, 2014: 8 am Vagabond Circuit Training Class

2. Sunday, October 12th, 2014: 10 am Vagabond Powerlifting Class

3. Sunday, October 12th, 2014: 9 am to 11 am Vagabond Open Gym Format

4. Monday, October 13th, 2014: 9 am Group Class, 10 am Group Class, 11 am-2:30 pm Open Gym Format

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
CrossFit Tester/Aerobic Session
6 Rounds of the following:
Row 250 Meters
10 Box Jumps
Run 200 Meters
B. Competition Phase:
A. 
 Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B. 
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C. 
 Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries
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