**Note – Bobby will coach the 6:15pm class. If you normally come at 7:15, please come to the 6:15 if possible. Thanks!!** Warmup: ROM, 15 squat jumps, 15 dips, 15 Deadlifts @ 55% 1RM WOD: 10 rounds 10 Box Jumps 10 Calorie Row 10 Dips (adv. do ring dips; mod. do box dips) Cooldown: 2 more »

Warmup: ROM, 800m run Partner WOD: Partner 1 Rows 800m, Partner 2 does AMRAP of Russian DL (95/65#) Switch Partner 1 Runs 800m, Partner 2 does AMRAP Burpee Pull ups Switch Partner 1 Rows 400m, Partner 2 does AMRAP of Push Press (95/65#) Switch Partner 1 Runs 400m, Partner 2 does AMRAP of GHD sit-ups more »

Warmup: ROM, 15 KB Swings with light weight, 15 hand release pushups WOD: AMRAP in 20 mins 10 KB Swings 10 HR pushups Cool down: 100 4-ct Flutter kicks, 100 Arm haulers

Our only class will be at 9am tomorrow. Come work off that holiday food and cheer! Warmup: ROM, 10 DB Thrusters, 500m row WOD: Every minute on the minute for 10 mins, perform 3 Box Back Squats at 75% 1RM then Every minute on the minute for 10 mins, perform even: 8 DB Thrusters odd: more »

IFCF will be closed on Wednesday in celebration of Christmas. Warmup: ROM drills, 200m run, 15 back squats at 50% 1RM, 15 burpee broad jumps WOD: MERRY CHRISTMAS! Roll the dice to see how many reps of each exercise you will perform M – Med Ball Clean (20/14#) E – Elbow to Knee R – more »

Warmup: ROM drills, 10 pullups, 15 pushups, 400m run WOD: chipper 100 pull ups 100 situps 100 hand release push ups 100 lunges Finish with Ab circuit from board. Cool down: roll and stretch

Warmup: ROM Drills, 10 push ups, 15 squats, 20 good mornings with PVC WOD: 25-20-15-10-5 of Deadlift (185/135#) Wall ball (20/14#) Scale DL weight as needed Work abs, roll and stretch

Warmup: ROM drills, 2 mins Jump rope – practice double unders WOD: 1000m row 21-15-9 of Pullups Front Squats GHD situps 1000m row Roll out and stretch

Warmup: ROM drills, Junkyard dog, 15 Cleans and 15 Jerks with PVC Strength: Clean + Jerk (1 at the end of each set) Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1 Rm WOD: 10, 9, 8…1 Box Jump Pull-ups Back Extension Cool down: banded shoulder strengtheners, hamstring & hip flexor stretches.

Warmup: ROM drills, Junkyard dog, Burgener Warmup, Snatch Skills Transfer Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1RM WOD: 20 min AMRAP 200m run 5 Snatch (85/55#) Cool down: banded shoulder strengtheners, roll out & stretch