8.27.19

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 30 Walking Calf Raise 300m rowMetcon (No Measure)12min EMOM 50m SprintMetcon (AMRAP – Rounds and Reps)20min AMRAP 6 Power Snatch 9 Pull ups 12 Box Jumps 400m RunCoach Tip* This GRIND...

8.26.19

Ionic Fitness – CrossFitHappy Birthday Coach Sarah!View Public WhiteboardWarm-up (No Measure)Warm up 2x 300m Jog 15 Air SquatsBack Squat (Every 2min x 10 Build to heavy 3 Reps)Metcon (Time)For Time(20min) 15-12-9 Hang Squat Clean Burpee over bar 3 minute rest...

8.24.19

Boot Camp, Ionic Fitness – CrossFitCoaches ChoiceView Public Whiteboard

8.23.19

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 300m Jog 10/10 DB Shoulder Press 10/10 DB SnatchMetcon (AMRAP – Rounds)30min Alternating EMOM Min 1 – 10 HSPU or Db Shoulder press Min 2 – 8 Burpee Box Jumps Min 3...

8.22.19

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m Jog 10 Barbell RDL 10 Medball Squats 10 Medball Push PressMetcon (Time)For Time(28min CAP) 30 Power Cleans 60 Wallballs 800m Run 60 Wallballs 30 Power CleansCoach Tip* Yesterday we...

8.21.19

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 3x 25 Dubs or 50 Singles 10 Medball Cleans 10 DB SnatchPower Clean (Every 1:30 x 10 Sets)Build to a heavy 3 Reps. Coach led Barbell efficiency tips.Metcon (AMRAP – Rounds)Every 5min...