WOD 12/22/2015
STRENGTH: 8 sets EMOM 2 Shoulder Press 3 Clapping Pushups (sub three explosive push ups) 50 KBS buy in 400m OH Plate Carry 20 Lateral...
WOD 12/21/2015 - Badger
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq. First posted 19 December 2007 on...
WOD 12/18/2015
STRENGTH: OHS 3×4 working up to 81% Conditioning: With a partner alternating complete rounds for 14 rounds total 6 Deadlifts (225/155)...
IBCF Holiday Schedule Announcement!
Please note our altered weekly schedule for the holiday; we apologize for any inconvenience but hope everyone enjoys time with friends...
WOD 12/17/2015
BLURSDAY Suggested by Jame's Livesey... 50 cal row or 800m run 40 burpees 30 Turkish get ups 20 push ups 100 double unders 20...
Stronger, Faster, Healthier Visits IBCF!
This Thursday, December, 17th Pat Mulhern from Stronger, Faster, Healthier will be at Iron Bridge from 4:30 pm - 6:30 pm! Pat will be...
WOD 12/16/2015
STRENGTH: Push Jerk 3×4@81% Conditioning: EMOM for 15 minutes, rotate stations each minute. You will do 5 sets. 12 Toes to Rings 12...
WOD 12/15/2015
STRENGTH: Front Squat 3×4 working up to 81% Conditioning: 4 min AMRAP 10 Box Jumps (24″/20″) 10 Pull-Ups Rest 4 minutes 4 min...
Paleo Power: A True Story
Carbo-loading was the first thing I learned when I started running marathons and later on doing some Iron Man competitions. You would...
WOD 12/14/2015
STRENGTH: Power Clean 3×4 working up to 81% Conditioning: 3RFT 400 Meter Run 15 Hand-Release Push-ups 25 KBS (55/35) TABATA 8min ...
