We will meet at ICF @ 8:45 then head to Ellenberger Park @9:00. This will be the only workout scheduled that day. If you have any questions please ask JC.

Mobility (on your own) “Jag 28” Run 800 meters 28 Kettlebell swings, 2 pood 28 Strict Pull-ups 28 Kettlebell clean and jerk, 2 pood each 28 Strict Pull-ups Run 800 meters

Mobility (on your own) Strength: 3 @70% 3 @75% 3@80% of 1rm shoulder to overhead WOD: AMRAP in 15 30 yd burpee broad jump 30 yd sprint 30 yd farmers carry (50/35)

Mobility (on your own) WOD: “Grace” 30 clean and jerk (135/95) Then 2 min ME (your choice of movement)

Mobility (on your own) Strength: 3x3x3 hang squat clean WOD: 75 wall balls 55 T2B 35 deadlifts (245/165) 15 ea. arm KB or DB single arm squat snatch (50/35)

Effective 1 July ICF will begin new hours and a couple of new classes. These changes were based upon the feedback received from you, our members. Our new schedule is as follows: Monday: 6am, 5pm, 6pm, 7pm Tuesday: 6am, 5pm, 6pm strength/oly only class Wednesday: 6am, 5pm, 6pm, 7pm Thursday: 6am, 5pm, 6pm strength/oly only […]

Mobility (on your own) Strength: 1x1x1 3 position snatch WOD: 6 rounds 6 front rack lunge (135/95) 100 yd sprint 8 STO (135/95) 100 yd sprint

Mobility (on your own) Strength: 3×7 back squat @70% of 1rm WOD: 12 min AMRAP 2 strict pullups 4 HSPU 8 KB swings (2/1.5) Then 2 min ME burpees

Mobility (on your own) WOD: 7 Muscle ups 21 clean and jerk (205/135) 7 muscle ups Then Sled push sprints

Mobility (on your own) Strength: 3@60%, 3@70%, 2@80%, 1@90% of 1rm of clean. WOD: “Daniel” 50 pullups 400 m run 21 thrusters (95/65) 800 m run 21 thrusters (95/65) 400 m run 50 pullups