Warmup: ROM 15 ball slams, 10 burpees, 5 TTB Strength: Back Squats Warmup: 5/5/3 @ 40/50/60% Work: Find a new 1RM 1/1/1/1/1 Wod: 3 rounds for time 50 m sprint 20 Hand release Push-ups 50 m sprint 40 supermans (2 sec iso hold) 50 m sprint 60 squats There is a 400 m run penalty more »

Warmup:  ROM, 2 min jump rope, 30 squats, 2 min jump rope, 20 box jumps WOD: 3 Rounds for time: 1000m Row 20 GHD sit ups 30 Box Jumps 40 Supermans Cooldown: Updog/Downdog, pigeon, Hamstring stretches.  Roll IT bands

Warmup:  ROM drills, 400m run, max strict pullups (or 25 ring rows or negative pull-ups), 25 pushups, 25 situps, WOD:  For time.  Finish one movement before moving on to the next. 50 KB Swings 40 GHD situps 30 KB Deadlift 20 Supermans 30 Bulgarian Split Squat (35/25#) 40 Hanging Leg Raises 50 KB Snatch Cooldown: 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, 25 banded good mornings, 50 walking lunge steps, 50 squats WOD: 3 Rounds 5 Front squat + front rack lunge (each leg); 65%, 75%, 85% of est 1 RM 1000m row Cooldown: 50 4-ct flutter kicks, 50 supermans