*Vagabond Schedule for this Weekend of February 7th + February 8th*

1. Saturday, February 7th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, February 7th, 2015: 10:00 am Competition Phase Class

3. Sunday, February 8th, 2015: 8:00 am Vagabond Circuit Training

4. Sunday, February 8th, 2015: 9:00 am to 11:00 am Open Gym

5. Sunday, February 8th, 2015: 9:00 am Vagabond Gymnastics Class

6. Sunday, February 8th, 2015: 11:00 am Vagabond Youth Development

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
5-7 minutes of coach option
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Partner Workout/Community Builder
Teams of Two Complete the following:
AMRAP 25 Minutes of the following:
Row 15 Calories or 12 Calorie Airdyne or 10 Calorie Assault
10 No Push-Up Burpees
10 Box Jumps
Partner One does 15 row calories, then Partner 2 does 10 No Push Up Burpees, and Partner One Does 10 Box Jumps, continue this fashion for 20 minutes.
B. Fitness Phase
CrossFit Tester/Partner Workout/Community Builder
Teams of Two Complete the following:
AMRAP 25 Minutes of the following:
Row 15 Calories or 12 Calorie Airdyne or 10 Calorie Assault
10 No Push-Up Burpees
10 Box Jumps
Partner One does 15 row calories, then Partner 2 does 10 No Push Up Burpees, and Partner One Does 10 Box Jumps, continue this fashion for 20 minutes.
C. Competition Phase
Olympic Lifting Prep Work + Opens/Regionals/CrossFit Tester
A. AMRAP 14 Minutes of the following:
60 Calorie Row
50 Toes to Bar
40 Wall Balls @ 20/14 lbs
30 Cleans @ 135/95 lbs
20 Muscle Ups
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