Here is some inspiration from Marc “the scull crusher”. This is his before and after, August 2009 – August 2010…. This stuff works!

Whats up everyone? Welcome back to reality. Bbq’s are pretty much done, vacations are over etc. Like we said, Back to reality. Back to work and back to a regimented program. Time to buckle down and get back into it. Make your self some 1,2,and 3 month goals to shoot for, and lets finish off 2010 as hardcore as we started it. We strive to be strong finishers. Lets do this!

WOD:

Back Squat

3 x 5

Met-Con

“Helen”

400m run
21 Kettlebell Swings (53/35)
12 Pull-ups

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family

CrossFit IGNITE will be CLOSED Saturday September 4th due to the CrossFit Rowing Certification.
We will be Closed Monday September 6th in observance of Labor Day.
Tuesday September 7th ALL classes are back to regular times
**NEW TIME** – The 6am class now meets at 5:45am!!

GOOD LUCK to Lucy and Adam at their Level 1 Cert this weekend!!!!!

WOD:

3 Rounds,

1 minute rounds of each of the following

Row for Calories
Push Press (75/55)
Sumo Deadlift High Pull (75/55)
Box Jump 20′
Wallball (20/14)

Score 1 rep or 1 calorie = 1 point

1 minute rest after all 5 movements are completed

Due to the nature of this workout we need everyones help to stick around and help coach an athlete. Its our goal to have one coach per person working out.. Thank you in advance..

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family.

WOD:

Warm-up

Turkish Get Up Progression 1 per side..

Skill / Strength

Super Set 4 rounds of

Turkish get up (R/L)
Kettlebell Windmills 3r, 3l
45 Second Plank Holds

**Rest apx 2 min between rounds, going up in weight each round**

Conditioning

Run 1.5 Miles for Time.

**Lisa’s Pizza and back. Turn around run dojo and back**

Happy 36th Birthday Robin!

Check out this article written about our very own Stef Cedino - HERE

WOD:

Death by Thrusters..(15 minutes) (95/65)

15 minute running clock, every minute on the minute perform that many thrusters..

EX. -

Minute 1 – 1 Thruster.

Minute 2 – 2 Thrusters.

Minute 3 – 3 Thrusters.

Minute 4 – 4 Thrusters…and so on till we hit 15 minutes,..

**If you cant complete the reps within the minute, start at 1 again till 15 minutes is over**

Met-Con

21-15-9

Hang Power Cleans (115/75)
Wallballs (20/14)
Burpees

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family.

WOD:

4 rounds of

2 – Power cleans VIDEO
2 – Front Squats
2 – Back Squats

Super setted with,

2 – Muslce up or/ 2 Shoot Throughs.

**Increase weight each set, Rest apx 2-3- min between sets***

Met-Con

3 rounds of

400m run
30 box jumps (24/20)
30 Kettlebell Swings (53/35)

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family.

WOD:

3 rounds

2 – Snatch Grip Deadlift

2 – Hang Power Snatch

2 – Overhead Squat

2 – Full Snatch

*** take 2-3 min rest between rounds, go up in weight each round**

Met-Con

20min AMRAP

Run 1 mile

With remainder of time complete as many

Overhead squats as possible (95/65)

**Every dump do 25 sit-ups**

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family.

WOD:

4 rounds for time:

400m Run
30 – Sit-ups
20 – Push-ups
10 – Jump Squats
5 – Pull-ups

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family.

Donna doing what she does best at the old NYC Worlds Fair grounds! Nice Form!

WOD:

Sumo Deadlift 5×3

Handstand Push-ups 5×5

**Super-set these movements**

Met-Con

3 – 6 – 9 – 12 – 15 – 18 – 21

Sumo Deadlift High Pull (75/55)
Burpees

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family.

Tony-2-A-Day is soon to become Tony-Gone-Away.. Were gonna miss you!

WOD:

Skill

5 × Complex

3 Back squat
2 Snatch balance ———-> VIDEO
1 Overhead squat

Met-Con

3 Rounds of

Barbell Walking Lunge (30 Steps)
10 Burpee Box jumps

-Cool down 50 ab mat sit-ups

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family.

Tuesday: GAME ON! Training Season!..

Saturday – Monday: CF Rowing Cert / Labor Day

GOOD LUCK to Lucy and Adam at their Level 1 Cert this weekend!!!!!

Friday: FIGHT GONE BAD…

Thursday: Take your medicine

WOD:

Wednesday: Thruster Mania

Tuesday: Muscle Up n Complex

Monday: Snatch

Saturday: Bodyweight WOD

WOD:

Friday: Sumo’s

WOD:

Thursday: Skill Complex