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 »
CONTINUE READINGYay, 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 »
CONTINUE READINGWarmup: 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 »
CONTINUE READINGWarmup: 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
CONTINUE READINGIFCF 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! 🙂
CONTINUE READINGWarmup: 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
CONTINUE READINGWarmup: 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
CONTINUE READINGToday is our Body Fat testing! If you haven’t already reserved your time slot, please text me with your availability! Remember, do not eat for 2 hours before your test. Bring a swim suit and a towel…be prepared to get completely submerged. Also remember your cash or check ($49 if first test, $35 if you’ve more »
CONTINUE READINGWarm-up: ROM drills, 10 pull-ups, 15 squats, 20 burpees Strength: Back Squat Warmup: 5/5/3 @ 40/50/60% 1RM Work: 5/3/1+ @ 75/85/95% 1 RM WOD: For Time 25 Chest to bar pull-ups 50 Burpees 1500M Row Cooldown: 2 min plank hold. Roll out and stretch
CONTINUE READINGIt’s that time again….Body Fat Testing Time! Get Tanked will be here Wed, Dec 4 from 4-8pm. Sign up for your time during class!! Warmup: ROM Drills 200m run 5 Handstand push-ups 10 goblet squats 20 WTD sit-ups WOD: 5,10,15,20 Snatch Push Press (95/65#) Sumo Deadlift High Pull (use same bar and weight as PP) more »
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