**No Class on Friday, enjoy your New Year’s Day!** Strength: Bench Press Warmup 5/5/3 @ 40/50/60 Work: 5/5/5+ @ 65/75/85% of 1RM WOD:  For time 30 box jumps (30/26″) 30 pull-ups 30 kettlebell swings (53/35#) 30 lunges with barbell (95/65#) 30 knees-to-elbows 30 push press (95/65#) 30 hip extensions, holding plate (25/15#) 30 wall ball more »

Warmup: ROM, dynamic stretches, 15 squat jumps, 15 dips Strength: Deadlifts Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: 5 rounds 10 Box Jumps 10 Calorie Row 10 Elevated Dips (adv. do ring dips; mod. do box dips) Cooldown: 2 min plank. Roll out calves, hamstrings and IT bands. Do banded stretches on more »

Warmup: ROM, dynamic stretches, 10 pushups, 15 sit ups, 20 squats WOD: 4 rounds, 1 min at each station Row for Calories Wall Balls Hip Extensions Push Press (95/65#) Plank ups Sit ups Rest Cooldown: Roll and Stretch

Class starts at 10am today! Warmup: ROM, dynamic stretches, 400m run WOD: “Hansen” Five rounds: 30 reps, 2 pood Kettlebell swing 30 Burpees 30 Glute-ham sit-ups Cooldown: roll out and stretch.

IFCF will be closed on Friday in celebration of Christmas. Warmup: ROM drills, 200m run, 15 back squats at 50% 1RM, 15 burpee broad jumps WOD: MERRY CHRISTMAS! Draw a card to see how many reps of each exercise you will perform, Jack = 11, Queen = 12, King = 13, Ace = 14 M more »

Warmup: ROM, dynamic stretches, banded good mornings Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: 12 Days of Christmas, performed like the song 1 Deadlift 225/185# 2 Burpees 3 Pull ups 4 Push ups 5 Toes to bar 6 Shoulder to overhead 95/65# 7 Box Jumps 8 Lunges 9 Sit ups more »

Warmup: ROM, dynamic stretches, 30 sec of arm circles, butt kicks, high knees, alternating toe touches/windmill WOD: You will do 1 minute of work at each station, there will be a 30 second rest/transition between stations. Overhead tricep extension Battling rope Reverse lunges, alternating Burpees Side plank twists Jumping jacks Ring rows Tuck Jumps Goblet more »

Warmup: ROM, dynamic stretches, run to Warren Park, around the pond and back WOD: 3 rounds 5 Cleans 10 Pullups 15 GHD situps 20 Alternating Kettlebell swings Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 ring rows, 20 box squat jumps, 2 minute jump rope WOD: 20 minute AMRAP 10 Pullups 20 Pistols, alternating 30 double-unders Cooldown: 10 blast off push ups, 30 toe touches, 30 alternating toe touches.

Warmup:  ROM, dynamic stretches, 3 x 15 sec Wall Squat stretch, Burgener warmup, 2 min jump rope Strength: Snatch 5/5/3 @ 40/50/60% 5/5/5+ @ 65/75/85% 1RM WOD: 15 min AMRAP 4 Power Snatch (65% 1RM) 8 Wtd Back Extensions – slow pace (25#/15#) 12 Dips (box, dip station or rings) Cooldown: 10 around the worlds, more »