IGN+ITE Begins Next Week!

May 29th, 2019

Category: CrossFit

IGN+ITE Begins Next Week!

Name a More Iconic Duo – We’ll Wait…

IGN+ITE Integrated Group Nutrition & Interval Training Experience Ignite the fire within. Achieve results.

***Special Introductory Pricing: $200 for 8 Weeks!*** IGN+ITE is a comprehensive fitness experience combining movement, nutrition, and lifestyle to drive real, sustainable results. This program goes beyond the gym to help you navigate the other twenty-three hours of your day and form long-lasting, healthy habits. By pairing high-intensity interval training with nutrition guidance and accountability, IGN+ITE will transform your outlook on fitness and help you reach your individual goals. This is an 8-week program that meets twice a week on Tuesdays & Thursdays at 5:30AM. Each 60-minute class will include nutrition education & guidance and a high-intensity interval workout.

The 45-minute workout uses bikes, rowers, dumbbells, kettlebells and simple bodyweight exercises to deliver a full-body workout. The interval-based workout will vary every day. This class is accessible for all levels; no prior fitness experience needed.

Beyond the workout, each class will offer nutrition and lifestyle guidance. We will cover topics such as eating for fat loss, optimizing post-workout recovery, easy meal planning and more. Baseline measurements and photos will be taken every two weeks to monitor progress. Coaches will offer support and advice based on your daily food logs to help you meet your individual goals.

Ignite the fire within; achieve real results! June session kicks off on Tuesday 6/4/19

Click Here to Sign Up!

Warm-up
45s on 15s off of each of the following…
-Jump Rope on coaches command
-Barbell Jump Shrug High Pull
-PVC Pass Throughs

-Coaches command into Double Unders
– Barbell Muscle Snatch
-PVC Pass throughs in the bottom of the squat

-Double Unders
-Drop Snatch
-PVC around the worlds

Mobility
Pigeon Stretch Calf Stretching

Strength
E2MOM14 Squat Snatch – 3 Reps @ 80-85%

WOD – 15 Minute Cap
2019 Master’s Qualifier #1
3 rounds 15 Deadlifts (225,155)
35 Overhead Squats (75,55)
90 Double-unders

Level 2- (185,115), (65,45) 45 Double Unders
Level 1- (135,95) (55,35) 20 OHS Reps, 120 Single Unders

Brian Campbell – 8:56Rx

Coaches Tip: The OHS should be light, moveable and no more than 3 quick sets. You can always cut down the reps/weight or scale to a front squat if you have Overhead issues.

Extra Work
3 Rounds
500M Ski Erg
400M Run
2:00 Rest