"Vagabond Kids Class Starts July 7th, Sign-Up"(5.20.2014)

Starting in Summer 2014: Vagabond Youth Development!

(Start Date: Monday, July 7th, 2014)

Introducing Vagabonds Youth Development-  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 begin on Tuesday June 17th and will run all summer long. There will be three coaches on staff at each class: 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!).
See details below and contact Kevin with any question or to sign up!
  • Youth Group (ages 5 – 12) meets Monday & Wednesday at 10:00- 11:00 AM
  • Youth Group(ages 5-12 meets Tuesday and Thursday at 3:30 -4:15 PM
  • Cost for Vagabond Kids membership is $120 / month for first child and 50% off for each additional child.


I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
3-5 Minutes of the following:
Hip Mobility + Shoulder Mobility
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Aerobic Tester(Courtesy of James)
10 Rounds of the following:
Row 250 Meters
9 Burpees
B. Fitness Phase
CrossFit Tester: For the Record Books
5 Rounds for time of the following:
Run 400 Meters
Row 300 Meters
12 Push Press @ 115/75, 95/65
12 Step Down Box Jumps
Rest 2 minutes between sets
C. Competition Phase
AM Session:
Zone 1 + Mobility + Zone 1 Work
Airdyne of the following:
10 Sets of the following:
30 Seconds @ 80%
30 Seconds @ 50%
5 Sets of the following:
30 Seconds of Step Down Box Jumps @ 24/20 inches
30 Second of Double Unders
Airdyne of the following:
10 Sets of the following:
30 Seconds of 80%
30 Seconds @ 50%
PM Session:
Jerk Intense + Deadlift/Press(Volume-Gymn) + DB Press/Posterior Chain
A. Split Jerk @ 85%, 1.1 x 4 sets, rest 2-3 minutes between sets.
B1. Deadlift Cluster @ 88%, 1.1 x 5 sets, rest 2 minutes.
B2. Strict Handstand Push-Ups, 5-10 reps x 5 sets, rest 2 minutes.
If strict handstand push-ups not a strength, then break into clusters, 3.3.3, rest 10-15 seconds between clusters+ if real problem, then increase range of motion with abmats and perform clusters
C1. DB Bench Press @ 30×1, 8-12 reps x 3 sets, rest 1 minute.
C2. GHD Raises, 8-12 reps x 3 sets @ 30×1, rest 1 minute.
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