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! 🙂
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 READINGGet Tanked will be at IFCF on Wed, December 4th from 4-8 pm. 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 more »
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 »
CONTINUE READINGWarmup: ROM Drills, 400m run, 25 sit ups WOD: 3 Rounds for time of: 500m Row 15 TTB 400m Run 10 Ring dips Cool down: 50 4-ct flutter kicks, 50 super mans
CONTINUE READINGWarmup: ROM drills, 1000M row WOD: 20 Min AMRAP 8 Deadlift (225-275/150-195#) 15 Double Unders Cooldown: 50 hollow rocks, 50 arch rocks, roll out and stretch
CONTINUE READINGHappy Thanksgiving!!! Come burn some calories before enjoying your feast!! Warmup: ROM, 400M run WOD: “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 35# Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball more »
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