Warm-up 2 rounds of:8 reps plank to bottom of squat (from plank on the hands, jump into the bottom of a squat and then back to a plank)6/arm windmill6 bear crawl in and outs 6/leg long lunges (keep back leg… Read more »

Warm-up 12 x 20 secs on 20 secs off:1) high knees2) 90 degree squat hold3) plank shoulder taps4) weighted good mornings Minimal Equipment (Monday – Saturday 8am): https://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09 Bodyweight Workout (Monday – Saturday 10am): https://zoom.us/j/798729293?pwd=cUxFZS9RODJwdk5sSGpaYnB4emVmdz09 Minimal Equipment WOD A) 12 minute ascending… Read more »

*See facebook video for explanation of movements in bodyweight WOD Warm-up60 second couch stretch/sideThen 10-8-6-4-2 cuban presslong lunges alternating leg kicksplank to pushupfeet together air squats Minimal Equipment (Monday – Saturday 8am)https://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09Bodyweight Workout (Monday – Saturday 10am)https://zoom.us/j/798729293?pwd=cUxFZS9RODJwdk5sSGpaYnB4emVmdz09 Minimal Equipment WOD… Read more »

*See video on facebook page for demo of bodyweight wod movements, and rainbow planks, windshield wipers, and split stance lunges in minimal equipment WOD Warm-up 2 rounds of:20 jumping jacks5 down ups10 scorpions10 broomstick pass throughs10 broomstick overhead squats with… Read more »

SFCF Minimal Equipment Workout https://zoom.us/j/108838093?pwd=emlpOWV2ckt3c3VDaWRaeXFBVTVPZz09PW: SFCF SFCF Bodyweight Workout:https://zoom.us/j/821209160?pwd=cEtzNithN2RQTm91VkE4TEUvRVdRUT09PW: SFCF Warm-up In perfect stretch, perform 8 knee extensions, 8 elbow to ground then twist, and 8 active pigeons on each legThen 2 rounds of 10 knees to bottom of squat8… Read more »

Functional Bodybuilding Warm-up 2 Sets 10 Alt. Beast to Leg-Thru 10 Alt Push-up to DB/KB Tap 10 Alt. Prisoner Curtsy Squats A1) Rotational Push-Press: 6-8/side A2) Split RDL to Row: 6-8/side; Rest 2min x 3 sets B) 3 Rounds For… Read more »

Warm-up 2 rounds of:40 jumping jacks10 alternating leg kick into long lunge30ft crabwalk30ft spiderman crawl30ft bear crawl SFCF Minimal Equipment Workout: https://zoom.us/j/108838093?pwd=emlpOWV2ckt3c3VDaWRaeXFBVTVPZz09PW: SFCF SFCF Bodyweight Workout:https://zoom.us/j/821209160?pwd=cEtzNithN2RQTm91VkE4TEUvRVdRUT09PW: SFCF Minimal Equipment WOD A) “Kalsnew” (Comptrain HomeWOD)100 alternating single arm db clean and… Read more »

*See video on facebook page for explanation of planks in bodyweight WOD and demo of db complex in minimal equipment wod Warm-Up30 seconds high knees30 seconds butt kicks30 seconds alternating leg kicksThen 2 rounds of:30 seconds wall sit. During wall… Read more »

*See video on facebook page for explanation of wall walk modification, reverse burpees, rainbow planks, and pushups with bear crawl in and outs Warm-Up30 seconds on 20 secs off1) jumping jacks2) mountain climbers3) skatersThen 2 rounds of:30 second handstand hold50ft… Read more »

See video on SFCF members page for explanation of knees to squat in bodyweight WOD, skaters and db glute bridge floor press in minimal equipment WOD and lat pullovers in accessory work Minimal Equipment WorkoutMonday – Saturday at 8amhttps://zoom.us/j/236839072 Bodyweight WorkoutMonday –… Read more »