MONDAY Rx+ 25 Pull-ups 50 Hang Power Snatches (135/95 lb.) 75 Wall Balls (20/14 lb.) Rest 2 min. 75 Wall Balls 50 Hang Power Snatches 25 Pull-ups Rx 25 Pull-ups 50 Hang Power Snatches (115/75 lb.) 75 Wall Balls (20/14 lb.) Rest 2 min. 75 Wall Balls 50 Hang Power Snatches 25 Pull-ups FIT 20 … Continue reading CrossFit Ignis Programming – Wk of Oct 1st
MONDAY Rx 10 rounds for time: 10 x 20-m Shuttle Runs 10 KB Swings (24/16 kg) 10 KB Single-Arm Shoulder-to-Overheads FIT 10 rounds for time: 8 x 20-m Shuttle Runs 8 KB Swings 8 KB Shoulder-to-Overheads TUESDAY Rx+ 12 Burpees 12 KB Goblet Squats (70/53 lb.) 12 Weighted Lateral Step-ups AMRAP 15 min. Rx 12 … Continue reading CrossFit Ignis Programming – Wk of Sept 24th
We are so happy to formally introduce Coach Nicole "Coco" Hotop to the CrossFit Ignis family! With over 10 years of collective CrossFit experience, we are beyond excited to have her jump right in with our already amazing community. You will find Coco coaching our early morning M-W-F classes starting October 1st! Be ready to … Continue reading Introducing Coach Coco Hotop!
1 Corinthians 9:26-27 “Thus I do not run aimlessly; I do not fight as if I were shadowboxing. No, I drive my body and train it, for fear that, after having preached to others, I myself should be disqualified.” We’ve all heard it before, CrossFit is varied. It’s functional. It’s a challenge. It’s diverse; and … Continue reading CrossFit Ignis – Faith WOD
MONDAY Rx+ For total time: 50 Front Squats @ BW Every time you put the barbell down, perform 6 Burpees. Rest 2 min. 40 Front Squats @ BW + 20/10 lb. Every time you put the barbell down, perform 6 Burpees. Rx For total time: 50 Front Squats @ 3/4 BW Every time you put … Continue reading CrossFit Ignis Programming – Wk of Sept 17th
Find What Works for You One of the most common questions we get from On Rampers who are jumping into our regular CrossFit classes (and even experienced members who just want to tweak their routine) is: “How many days per week should I be working out? How should my weeks look in terms of training … Continue reading How often should I workout?
MONDAY Rx+ 10 Deadlift (225/155 lb.) 10 Toes-to-bar 2 Rounds With time remaining of 5 min perform AMRAP Calories Bike 3 Rounds Rx 10 Deadlift (185/135 lb.) 10 Toes-to-bar 2 Rounds With time remaining of 5 min perform AMRAP Calories Row 3 Rounds FIT 10 Deadlift 10 Wall Lying Hands to Toes 2 Rounds With time … Continue reading CrossFit Ignis Programming – Wk of Sept 10th
CROSSFIT AND PREGNANCY With more than a dozen pregnancies at CrossFit Ignis over the years, we are no stranger to helping soon to be moms maintain a safe and regular fitness routine. We've also learned a thing or two about helping get those post-partum bodies back to normal! So, if you are currently active with … Continue reading Baby on Board
MONDAY - LABOR DAY HERO WOD "Saman" 8 Rounds for Time: 13 Deadlifts (185/125 lb) 17 Wall Balls (20/14 lb) 400 meter Run TUESDAY Rx+ 30 sec. Air Bike 30 sec. Rest 30 sec. Box Jumps (24 in.) 30 sec. Rest 30 sec. KB Hang Power Cleans (70/53 lb.) 30 sec. Rest 6 rounds Rx … Continue reading CrossFit Ignis Programming – Wk of Sept 3rd