"Vagabond Schedule for Sunday + New Youth Development Class(Ages 9-15) in January"(12.21.2014)

*Vagabond Schedule for Sunday*

1. Sunday, December 21st, 2014: 9:00 am to 11:00 am Open Gym

2. Sunday, December 21st, 2014: 9:00 am Vagabond Gymnastics Class. CLICK HERE FOR WORKOUT.

3.  Sunday, December 21st, 2014: 10:00 am Vagabond Weightlifting Club

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*Vagabond Youth Development Class Starts on Monday, January 12th for Ages 9-14 Years Old*

Starting on January 12th, 2014: Vagabond Youth Development!

Introducing Vagabonds Youth Development Program-  the winter enrichment program centered around strength and conditioning offered for our  age group between 9-15 years old and taught by Coach Heather of Vagabond’s elite coaches!
Classes run from January 12th – March 9th.   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 or Heather with any question or to sign up!
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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
10 Sets of the following:
150 Meter Row
10 Box Jumps
10 Push Press
*Rest 1 minute between sets*
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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