Program Details

The Injection Program is designed to take between 60-70 minutes from start to finish. This means stretch, warm-up, workout and cool down. Each day we will prescribe a warm-up which we strongly recommend completing before you start your main workout.

The overall philosophy is tailored to fit how you are feeling each day. Push yourself as much as you want depending on all the variables that life throws at you.

We strongly recommend you read the day workout before going into the gym to have a good idea of what you are going to be doing.

Video demos are linked in workout so make sure to check those out. And, for those that need movement substitutions, those can be found here.

To Access Your Program

Access this week’s program in the upper-right hand corner of this page, listed under “Start Your Program.”

As experienced strength & conditioning coaches, we know the truth – you can only build one thing at a time. After the first two years of your lifting or CrossFitting career, those gains that came so easily week by week at first, slow down.

To keep making progress, you need to focus on ONE thing at a time. We promise you this – if you follow IFA programming to the letter, you will be in tip-top shape, engine and all, by your next competition.