Warmup:  ROM, dynamic stretches, 10 behind the head band pulls, Junkyard Dog, Burgener Warmup Strength:  Snatch Warmup:  5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD:  5 Rounds 16 KB Swings (53/35#) 14 DB Push Press (AHAP) 12 Weighted Walking Lunges (same as PP) Cooldown:  Roll out and stretch

No class today. Merry Christmas! Enjoy your day with your families and friends.

IFCF will be closed on Sunday in celebration of Christmas. Warmup: ROM drills, 200m run, 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 – Med Ball Clean (20/14#) E more »

Warmup: ROM, dynamic stretches, 30 seconds of high knees, butt kicks, jumping jacks WOD: “12 Days of Christmas” Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of more »

Warmup: ROM, dynamic stretches, 20 push ups, Strength: Bench Press Warmup to 80% of your 1 RM, then 10 sets of 3 reps with 20X1 tempo, rest 1 minute between sets WOD: 5 Rounds for Time 8 Double KB Push Press 8 Bent Over Row 8 inchworms with push-up 2 min jump rope Cooldown: Roll more »

Warmup> ROM, dynamic stretches, 10 squats – hold the bottom for 10 seconds then jump up Strength: Back Squat Warmup to 80% of your 1 RM, then 10 sets of 3 reps with 20X1 tempo, rest 1 minute between sets WOD: 20 min AMRAP 8 Front Squats (75% of your clean) 12 Box Jumps 16 more »

Warmup: ROM drills, dynamic stretches 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back 100 Kettle bell Figure 8’s 100m Med ball toss and Run (20/14#) 100 air squats 100m walking lunges Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 20 push ups, 20 dips, 20 squats WOD:  3 Rounds for time 200m OH fast-walk with plate 15 Deficit Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: Roll out and stretch

Warmup:  ROM drills, dynamic stretches, 20 shoulder circles, 20 jumping squats WOD: 5 Rounds for time: 20 Slam Balls 10 Pullups 400m Run Cooldown: 100 4-ct flutter kicks

Warmup:  ROM drills, dynamic stretches, Junkyard dog, 10 front squats with bar, 10 Clean Pulls with bar, 5 Jerks with bar Strength:  Clean + Jerk Max Warm-up to 60%, then 1/1/1/1/1 to find a new 1 RM WOD: 3 rounds for time 500m row 20 KB swings 55/35 10 push ups Cooldown: stretch calves, hip flexors, hamstrings more »