WOD – 4:00 pm (early class just for you Red Devil fans that need to get to the game on time!) 4:30pm, 5:00pm, 5:30pm, and 6:00pm – groups will start every half hour. Please arrive early enough to warm up and get started at one of the posted times. Thanks!

Warm-up
3 rounds of:
15 OHS w/ pvc
15 Good mornings w/ pvc
15 Push Press w/ pvc
Samson Stretch – 3 on each side (hold 15-20- seconds each time)

“Knockout”

5 rounds of:
3 – DB Squat Cleans
6 – Push-ups
9 – Squats

Each round will last 3 minutes. You will complete as many rounds as possible during that 3 minute period. There will be a 1 minute rest between each round.

FORM! We are striving for perfection on form! No partial or sloppy reps will be counted. These type of reps do not help you become more fit! It is not just about saying “time!” and rushing through the wod to be the first one on the board.
Each push-up should go all the way down with chest and chin to the floor and arms fully extended in the top position – if you begin to fatigue and can’t do full reps then stop, rest and go again. Squats must go down to the ball (or lower) on every rep. After the warm-up please be prepared to work on the squat cleans (form) as a group. Note message on the white board about the “squat clinic” next week. We will begin having short clinics/sessions that will allow us to coach you through the form on various movements. Our emphasis on form is our number 1 priority for many reasons and we will always strive for perfection!

“Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you too, can become great.”
-Mark Twain

“For we are God’s workmanship, created in Christ Jesus to do good works, which God prepared in advance for us to do.”-
Ephesians 2:10