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

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 »