WARM-UP 10 Cat to Cow 10 Quadrupeds/T-Spine Rotation **each 10 Bird Dogs **each 10 Hollow Hold & Release — 2 Rounds 20 Jumping Jacks :30 sec Shuffling 20 Jumping Jacks :30 sec Karaoke — AMRAP 5 @ warm-up pace 5-7 Push-ups w/Downward Dog :20 sec of Running High Knees 5-7 Lying Knee Tucks :20 sec Butt Kicks HOME GYM & MINIMAL EQUIPMENT TRACK A. Home Gym EMOM x 24 Min 1: :30 seconds alt. DB Snatches Min 2: :30 sec T2B Min 3 & 4: Suicide Sprints 25ft-50ft-75ft **Alternative Equip

Here are your workout breakdowns for the day! WODs, Warm-ups, and Mobility are in Wodify. WARM-UP HOME GYM TRACK/MINIMAL EQUIPMENT TRACK BODY WEIGHT TRACK COACHES CHALLENGE OF THE DAY COOL DOWN / MOBILITY Members don't forget to sign-in to our 8pm At Home Class in Wodify and log your scores, and make sure you post your videos and pictures to @blackironcf and use the hashtags #blackironcf and #supportyourbox. Happier. Healthier. -BICF PS. Check out our New T-Shirt and Tank Des

Here are your workout breakdowns for the day! WODs, Warm-ups, and Mobility are in Wodify. WARM-UP HOME GYM TRACK/MINIMAL EQUIPMENT TRACK BODY WEIGHT TRACK COACHES CHALLENGE OF THE DAY COOL DOWN / MOBILITY Members don't forget to sign-in to our 8pm At Home Class in Wodify and log your scores, and make sure you post your videos and pictures to @blackironcf and use the hashtags #blackironcf and #supportyourbox. Happier. Healthier. -BICF PS. Check out our New T-Shirt and Tank Des

Here are your workout breakdowns for the day! WODs, Warm-ups, and Mobility are in Wodify. WARM-UP HOME GYM TRACK/MINIMAL EQUIPMENT TRACK BODY WEIGHT TRACK COACHES CHALLENGE OF THE DAY COOL DOWN / MOBILITY Members don't forget to sign-in to our 8pm At Home Class in Wodify and log your scores, and make sure you post your videos and pictures to @blackironcf and use the hashtags #blackironcf and #supportyourbox. Happier. Healthier. -BICF PS. Check out our New T-Shirt and Tank Des

Here are your workout breakdowns for the day! WOD's and Warm-up in Wodify. HOME GYM TRACK/MINIMAL EQUIPMENT TRACK BODY WEIGHT TRACK Members don't forget to sign-in to our 8pm At Home Class in Wodify and log your scores, and make sure you post your videos and pictures to @blackironcf and use the hashtags #blackironcf and #supportyourbox. For those of you that have asked how they can support us as small business and find this helpful here is how you can donate whatever you see

Hey everyone, welcome to day two of our at-home WOD journey, we got a lot of feedback that you guys could use a little help on the warm-up side of things. The warm-up is crucial to your training and we always do our best to prep you for the day when we have you guys in for a class. Now that you are on your own don't forget the warm-up! Here is what our Head Coach Chase has for you guys today! WARM-UP 3 Rounds 15 calve raises 10 plank scap retractions 5 inch worms Into 2 round