This week we’re hitting it hard and fast! Complete for time: Round 1: 20 DB snatches, 20 burpee boxj umps, 20 calories on the rowerRound 2: 15 DB snatches, 15 burpee boxj umps, 15 calories on the rowerRound 3: 9 DB snatches, 9 burpee boxj umps, 9 calories on the rower Get stuck into it …
HEY ALL! Make sure to enjoy the rest & long weekend in honor of Labour day! We’ll still be open from 8am-5pm for those of you that still want to get your pump on, but please note that the trainers & classes will be on break for the day.
Show Gary what you’re made of by smashing out this 10 round Workout for time! You’ve got: • 10 cal on the assault bike • 10 barbell flat bench press• 10 barbell deadlifts Put some weight on that bar and see how long it take you to complete those 10 rounds! Share your result with …
6 Rounds – 3 Exercises: • 10 Over head push press • 10 Front squats• 1 Repco run Put some weight on that bar and get on it! Let us know how you go in the comment section of our FACEBOOK or INSTAGRAM page!
Take on this EMOM if you’re ready for a challenge! Even minutes: 10 man-makers (make sure you pick a challenging weight)Odd minutes: 10 cal on the skierg*If you’re smashing it like a champ, up the reps/cals Get after it and comment on our FACEBOOK + INSTAGRAM page!
Read the latest newsletter from the I.F Team including promos, upcoming fights / events and bootcamps by clicking HERE!
3 stations – 6 rounds: Station 1: 10 barbell push pressStation 2: 10 barbell upright rowStation 3: 10 burpees over the bar Get some weight on it and hit it hard! Share your time & weight on the comments section of our FACEBOOK or INSTAGRAM. .
It’s ski season baby! Get ready to smash it out on the skierg in this cardio intense workout! To complete: • 100 cal on the skierg • 5 burpees EMOM (every minute on the minute) Start with the burpees and then jump on the skierg and don’t stop till you reach 100 cal! If you …
This week we have an 18 min EMOM ! Even Minutes:10 dumbbell thrusters Odd Minutes: 10 kettle bell swings 9 rounds of each – 18 minutes total… Go heavy, go hard & share your stuff with us on FACEBOOK & INSTAGRAM!
You’ve got 2 AMRAPS… Round 1:• 5 Jump Squats• 10 Push up shoulder taps• 15 Burpees -1 MIN REST – Round 2:• 5 Burpees• 10 Push up shoulder taps• 15 Jump Squats Get after it & leave your total rounds in the comments on our FACEBOOK & INSTAGRAM page!