*Schedule for Weekend at Vagabond CrossFit*

1. Sunday, July 6th, 2014: 9:00 am to 11:00 am Open Gym Format

Starting this Monday, July 7th, 2014: Vagabond Youth Development!

Introducing Vagabonds Kids- the first-ever summer enrichment program centered around strength and conditioning offered for two different age groups and taught by three of Vagabond’s elite coaches!

Classes run from July 7th – August 28th. There will be two coaches on staff at each class- either Kevin, Corrin and Heather. The sessions will be scalable for each child’s personal level and will be focused on consistent and fun physical education, sound nutritional guidance, and family-centered activities- all designed to help each young athlete become more well-rounded. Healthy living requires our kids to push, pull, run, throw, climb, lift, and jump effectively and safely (just like their parents!). Vagabond kids is ideally for children ages 6 – 14 years old (5 year olds will be considered- please speak to Kevin). For older kids (15 – 17 years old), Teen personal training is available all summer long.

See details below and contact Kevin with any question or to sign up!

Monday & Wednesday-10:00- 10:45 AM with Coach Heather
Tuesday & Thursday– 3:30 – 4:15 PM with Coach Corrin

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
10 Rounds of the following:
Run 200 Meters
Airdyne 15 Calories
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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