Warmup:  ROM drills, max pullups or 25 ring rows, 25 push ups, 25 situps, 500m row WOD: AMRAP in 20 Mins 10 Wall balls (20/14#) 5 TTB 20 Wall balls 10 TTB 30 Wall balls 15 TTB 40 Wall balls 20 TTB  ….etc….keep adding 10 reps of wall balls and 5 reps of TTB until more »

Warmup:  ROM drills, 50m butt kicks, 50m high knees, 100m karaoke (50m ea side) WOD:  5 Rounds 30 Double unders 100m Farmers carry (AHAP) 15 TTB Cooldown:  Updog/downdog/walk the dog.  Focus on calf/achilles stretches and when rolling out.

Warmup:  ROM drills, 1 min low squat hold, 10 PVC dislocates, 10 cleans with bar WOD:  A taste of 14.4 For time: 60 Cal Row 50 TTB 40 Wall Balls 30 Cleans (95/65#) 20 Ring Dips

Congrats to all the Whole Life Challenge Participants, you made it to the finish!  Now it’s time for the Post-Test.  We’re going to repeat the same workout we did at the beginning.  Also remember to take your Post-game measurements and pictures…let’s see the results of your dedication! Warmup:  ROM drills, 4oom run, 10 burpee broad 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: 5 minutes of sandbag get ups WOD: 1 mile run (or 2000m row) 50 TTB 1 mile run (or 2000m row) Cooldown: Roll out and stretch

Warmup: ROM drills, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Rack lunges (95/65#) 15 TTB Roll out and stretch

Warmup: ROM drills, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Rack lunges (95/65#) 15 TTB Roll out and stretch