Ionic Fitness – CrossFit6 year Anniversary Party this Saturday At Ionic Fitness @ 7pmView Public WhiteboardWarm-up (No Measure)Warm Up 2x 10 DB Upright Rows per arm 10 DB Shoulder press per arm 200m JogPower Snatch (Every 2min x 6, 4 Power Snatch)Build across 6...
Ionic Fitness – CrossFitHappy Birthday MC HellerView Public WhiteboardWarm-up (No Measure)Warm Up 2x 10 Barbell GoodMornings 50 Dubs or 2min of practiceDeadlift (Every 2min x 6, 4 Deadlifts)Take 10 minutes and warm up to a heavy 4 reps and do all sets at the...
Ionic Fitness – CrossFit6 Year Anniversary Party this Saturday @ Ionic Fitness 7pm Happy Birthday Roma MiruntenkoView Public WhiteboardWarm-up (No Measure)Warm Up 2x 15 Push ups 15 CaloriesBench Press ( Every 2min x 6, 4 Bench Press)Take 10 minuts and warm up to...
Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m JogMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29,...
Ionic Fitness – CrossFitClass times for 4th of July are 7, 8, 9, 10 only. Class reservation sheets are on the front deskView Public WhiteboardWarm-up (No Measure)Warm Up 800m Jog200m Sprints x 4 (4 Rounds for time)Every 3min x 4, 200m SprintMetcon (AMRAP –...
Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 5mins of Dubs practice or 150 DubsPower Clean (Every 2min x 6, 4 Power Cleans)Build across your 6 sets to a heavy 4 repsMetcon (AMRAP – Rounds and Reps)20min AMRAP 24 Wallballs 12...
