"Schedule for Sunday: 8 am Circuit Training + 9 am Gymnastics + 9 am to 11 am Open Gym + 1115 am Youth Development"(11.30.2014)

*Vagabond Schedule for Weekend*

1. Sunday, November 30th: 8:00 am Circuit Training Class. Must be signed up for this prior. Last Class of this session.

2. Sunday, November 30th: 9:00 am Vagabond Gymnastics Class. CLICK HERE FOR WORKOUT.

3. Sunday, November 30th: 9:00 am to 11:00 am Open Gym Format

4. Sunday, November 30th: 11:15 am Vagabond Youth Development. CLICK HERE FOR WORKOUT.

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of dynamic work
Coach Option
+
3-5 Minutes of the following:
Banded Hamstring Stretch x 2 minutes/each side
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
CrossFit Tester/Aerobic Session
3 Sets of the following:
40 Calorie Airdyne
20 Burpees
10 Box Jumps
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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