11.29.19

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 100 Dubs or 200 SinglesMetcon (AMRAP – Rounds and Reps)12min AMRAP 5 Thrusters 7 Hang Power Cleans 10 HSPU or DB Shoulder PressChoose a moderate weight on the barbell and DBs. Aim to...

11.28.19

Ionic Fitness – CrossFitIonic Is Closed Today. Workout is at FGCU Turkey day 5K Gobbler!View Public Whiteboard

11.27.19

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 30 CaloriesPush Press (Every 2min x 5, 5 Push Press at 75+%)Metcon (Time)For Time(20min CAP) 600m Run 50 T2B 40 SDHP 30 DB Snatches 20 Burpees to Pull up barThis chipper is great for...

11.23.19

Ionic Fitness – CrossFitHappy Birthday Herbert Segura! EvoFit/CrossFit Mashup!View Public WhiteboardWarm-up (No Measure)Warm Up 800m JogMetcon (Time)Teams of 2 100-80-60-40-20 Calories Barbell Thrusters V ups

11.22.19

Ionic Fitness – CrossFitView Public WhiteboardKB Single Leg RDL (Do all three sets with different weight KB)1 KB Single Leg RDL 5×5/leg AHAP 3×5/leg Moderate 1×15/leg LightMetcon (AMRAP – Rounds and Reps)20min AMRAP 10 Power Snatch 15...