"The Clock is Ticking"(12.3.2011)

Good Coaching is the key to a successful gym!

*Vagabond Schedule Updates for the Coming Months*

*Due to the high demand of the Gymnastics Class and the time slot it is in now on Wednesday’s, we will be switching the time and day of the Gymnastics Class starting on Saturday, December 17th, 2011. Here is the new schedule for the Gymnastics Class, Regular Group Class, and Yoga Class. The Gymnastics Class and Yoga Class will run on Saturday’s, but will be on call schedules, so you must check the webpage during the week to see if the Gymnastics Class or Yoga Class will be running on Saturday.*

Gymnastics Class on Saturday, December 17th, 2011 @ 9:50 am

Yoga Class will return on Saturday, January 21st and Time will be Announced during the week, when it will  be taking place.

The 5:35 pm Regular Group Class will return for good on Wednesday, December 14th, 2011.

Kelly always the Faithful Vagabond!

*Saturday, December 3rd, 2011 Class Schedule: 9:00 am Class Time*

I. Dynamic Specific Prep Warm-Up:

3-5 minutes of Z1 prep work
2 rounds of:
Air Squats
Hollow Rocks
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
10-9-8-7-6-5-4-3-2-1 of:
Deadlifts @ 185/105 lbs
Box Jumps @ 30/24
Sprint 100 m
*Level 1*
10-9-8-7-6-5-4-3-2-1 of:
Deadlifts @ 145/85 lbs
Box Jumps @ 24/20
Sprint 100 m
*Level 2*
B. Will(Competition) Phase:
A. Press Complex, 1 Push Press + 1 Push Jerk + 1 Split Jerk @ 80% x 3 sets of best Jerk
B. For Time of the following:
30 Wall Balls
21 Pull-Ups
30 Wall Balls
15 Pull-Ups
30 Wall Balls
9 Pull-Ups
Post Results to Comments.