10.18.19

Ionic Fitness – CrossFitHappy Birthday Coach Josh! This week we will have the open workout programmed only on Saturday at 9am. Please come then to our community Open Workout. If you cannot make it Saturday we will do our best to judge you on Friday or Monday at...

10.17.19

Ionic Fitness – CrossFitHappy Birthdya Milee Ashawad!View Public WhiteboardWarm-up (No Measure)Warm Up 20 Walking Lunges 20 Cal 20 Walking lungesFront Squat (Every 2min x 10 rounds Build to a heavy 4 reps)Metcon (AMRAP – Rounds and Reps)15min AMRAP 5 HSPU...

10.16.19

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm UP 20 DB Snatch 20 Sit ups 20 DB SnatchPower Snatch (Every 2 min x 7 Rounds Build to a heavy 5 TNG )Metcon (Time)4 Rounds For Time(20min CAP) 15 Push Press 15 Burpees Over Bar 15 Pull Ups 45...

10.12.19

Ionic Fitness – CrossFitHappy Birthday Mary Mclearn! Coaches ChoiceView Public Whiteboard

10.11.19

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m Jog CrossFit Open Work out 20.1Warm-up (No Measure)Cool Down Coach led Stretches

10.10.19

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 50 Dubs or 100 Singles 20 Medball CleansPower Clean (3 Rep Max Touch N Go or 4×6 Touch N Go)Take 20 minutes and Build to a heavy 3 rep max or 4 sets of 6 touch n go repsMetcon...