12.27.19

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm UP 100 Dubs 15 Medball CleansBack Squat (Every 2min x 5, 5 Back Squats)Metcon (AMRAP – Rounds)25min ALT. EMOM Min 1 – 10 Calories Min 2 – 5 Power Snatch Min 3 – 15...

12.26.19

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 600m RowPush Press (Every 2 min x 5, 5 Push Press)Metcon (AMRAP – Rounds and Reps)12min AMRAP 12 Front Rack Lunges 6 Burpees over bar 12 KBSWarm-up (No Measure)Cool Down Coach led...

12.25.19

Ionic Fitness – CrossFitIonic Is Closed Enjoy Your Family TimeView Public Whiteboard

12.21.19

Ionic Fitness – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)Warm Up 800m Jog 30min Partner AMRAP 800m run together 20 CJ 20 Pull ups 20 Burpees 20 Box Jumps

12.20.19

Ionic Fitness – CrossFitYoga this Sunday @ 10amView Public WhiteboardWarm-up (No Measure)Warm Up 30 Calories12 Days of Christmas (Time)1 Burpee Pull up RX+ RMU 2 Clean and jerk 95/65 RX+ 135/95 3 Push Press 4 Front Squats 5 HR Push up RX+ HSPU 6 Knee 2 Elbow RX+...