Group Warm Up begins at 9am sharp. If you come in late you can be a spectator but will not be allowed to participate. Why? Because we will not allow anyone to skip the Warm Up. This is to prevent anyone from getting injured in our High Intensity Program.
Warm Up
Joint Mobility
Light Stretching
POSE Drills
Speed Drills
Workout of the Day (WOD)
3 Rounds for time
1:45 seconds on each exercise and 15 seconds to switch
Rotate for 3 Cycles for time
Row
Kettlebell Clean and Jerk 53M/35M
Box Jumps 24″M/20″W
Burpees
Knee 2 Elbow
Props to new member Tina running 2 extra rounds Friday night on her first week!!! Way to go!
I have misplaced a ring before during or after Friday evening workout. Band with embedded Diamonds. Please give to Steve or Heidi if found.
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