Warmup: ROM drills, run to Warren park, around pond and back…moderate pace. WOD: Every minute on the minute for 20 mins: Even: 20 squat jumps Odd: 5 handstand push-ups Cool down: 30 GHD sit-ups, 30 GHD back extensions

Send Justin and me strong, positive vibes to kick some butt today at the All Cities Open, please! 🙂 Welcome back Coach Aly! Warmup: ROM drills, 200m run, 20 Goblet Squats WOD: 50, 40, 30, 20, 10 KB swings (35/26#) Wall balls (20/14#) Double Unders (4x singles) Cool down: pick one of the ab circuits more »

Coach Aly is back and will be coaching the Sat @ 9:30 class, get up and come see her! Justin and I (along with our awesome teammates) will be working our tails off at All Cities Open. Send us good, strong vibes!! Warmup: ROM drills, 25 push ups, 25 sandbag get ups 4 rounds: 10 more »

Yay, ice has melted! Time to get back to business!! Warmup: ROM drills 20 Press with PVC 10 pull-ups 2 min jump rope Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1 + @ 75/85/95% 1 RM WOD: Nicole As many rounds as possible in 20 minutes of: Run 400 meters Max Rep pull-ups Note more »

Warmup: rom, 20 burpees Then 20 min AMRAP: 20 inchworms 30 sec wall sit 20 diamond push-ups 45 sec wall sit 20 tuck jumps 1 min wall sit 20 mason twists 45 sec wall sit 20 calf raises 30 sec wall sit We SHOULD be able to have the evening classes, so let me know more »

Warmup: 5 minutes of sandbag get ups WOD: 1 mile run (or 2000m row) 50 TTB 1 mile run (or 2000m row) Cooldown: Roll out and stretch

Warmup: Burgener warmup, Junkyard dog WOD: 3 rounds 10 squat clean & Jerk (155/105#) 500m Row Modify weight as needed. Cooldown: Pick an ab circuit from the board. Roll and stretch

IFCF will be closed tomorrow due to inclement weather. Here is a WOD to do at home. Stay home and stay safe! 3 Rounds of: 30 Leg Levers 25 Dips 20 4-ct Mountain Climbers 15 Dive Bombers 10 1-legged squats Since the munchkins will be home too, have them join you! 🙂

Warmup: ROM drills, 800m run, 25 squats, 50 banded hamstring curls WOD: 21/15/9 Burpee Box Jumps (24/20″) KB Swings (53/35#) Sumo Deadlift High Pulls (95/65#) Cooldown: 30 – 4ct. mountain climbers, 30 back extensions, 800m run easy pace

Warmup: 200m run, 10 push ups, 20 situps Work on form for bench press WOD: 3 rounds 2 – 50m Sprints 5 OH squats (light weight, working form) 10 GHD situps Cooldown: 50 Situps, 25 arm haulers roll & stretch