Warmup: ROM, dynamic stretches, :30 each jumping jacks, high knees, butt kicks, burpees WOD: Legs ladder – add 5 reps each round until we get to 25 reps, then back down. 10/15/20/25/20/15/10 10 Squats 10 Lateral lunges 10 Glute bridges, banded 10 Calf raises Cooldown: Up/downdogs x5, pigeon, low lunge, hamstring stretches

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD:  3 Rounds for time 10 Jumping lunges 20 Wtd Calf Raises 10 Burpees 20 Windshield Wipers 10 Jumping Squats 20 Ring Pikes 30 Wall Balls Cooldown: 5x Updog and Downdog, spend at more »

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms   WOD:  2 Rounds for time 10 Jumping lunges 10 Burpees 10 Jumping Squats 10 Tuck Jumps 500M Row 20 GHD situps 20 Back Extension 20 Wtd Calf Raises 20 Wall Balls 500m more »

Warmup:  ROM, dynamic stretches, 500m row, 10 inchworms, 2x 1:00 planks WOD: 20 min AMRAP 5 Handstand push-ups 10 Wipers 15 Supermans 10 Calf raises 5 Banded lat pull-downs Cooldown: Roll out and stretech. Focus on lats, hips and calves

Warmup:  ROM, dynamic stretches, 30 seconds of high knees, butt kicks, jumping jacks, leg swings, lunges with twist WOD: 1 mile run 60 sec of work followed by 60 secs rest of the following: push ups alternating pistols plank hold ring dips jumping squats hollow rocks dive bombers calf raises arch rocks 1 mile run Cooldown: more »

**Remember there are no official classes this week, gather your class buddies and knock this out on your own!** AND eat well this holiday week, we have the Hydrostatic Body Fat truck here on Wednesday, Dec 2 from 4-8Pm. Sign up now! http://www.signupgenius.com/go/10c094eacad2da2f94-infinite1 Warmup: rom, dynamic stretches, 20 burpees, 200m run Then 20 min AMRAP: more »

Warmup:  ROM WOD: 1 mile run 60 sec of work followed by 60 secs rest of the following: push ups alternating pistols plank hold ring dips jumping squats hollow rocks dive bombers calf raises arch rocks 1 mile run Cooldown: shoulder stretches, up dog/down dog, roll out legs from ankle to hip  

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 »