Ionic Fitness – CrossFitDont forget this Sunday Dr. Bri Wyatt will be at Ionic at 9 am for a womens health mini series seminar. It is free for Ionic Members only. See you there!View Public WhiteboardWarm-up (No Measure)Warm Up 2x 50 Dubs or 100 Singles 400m...
Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 200m Jog 10/10 KB Shoulder Press 15 Push upsPush Press (Every 3min x 5, 8 Push Press)Take a couple minutes and warm up to a heavy 8 reps and use same weight for all 5 setsMetcon (Time)3...
Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up Tabata BurpeesBack Squat (Every 3min x 5, 8 Back Squats )Take 10 minutes and Build to a weight that you can support 5 sets of 8 reps. Challenge yourselfMetcon (AMRAP – Rounds)Every...
Ionic Fitness – CrossFitHappy Birthday Jay Parenteau and Ashley Mandeville!View Public WhiteboardWarm-up (No Measure)Warm Up 3x 30 Dubs or 60 Singles 10 WallballsClusters (10min EMOM, Build to a heavy 2 reps unbroken)*Squat Clean ThrustersTake 5 minutes and warm...
Ionic Fitness – CrossFitCrossFit/EvoFit Mash upView Public WhiteboardWarm-up (No Measure)Warm Up 800m JogMetcon (AMRAP – Rounds and Reps)15min AMRAP x2 (5min Rest) 100 Dubs or 200 Singles 20 DB Clusters 20 V ups 20 Burpees Over Bar 20 Renegade RowsWarm-up...
