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Saturday Group Workout

By 01/30/2010No Comments

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


Kettlebell Clean and Jerk 53M/35M

Box Jumps 24″M/20″W


Knee 2 Elbow