Welcome to CrossFit ILO!

Schedule

11/17/2024 - 11/23/2024
Sun
17
Mon
18
Tue
19
Wed
20
Thu
21
Fri
22
Sat
23

17
Sunday

No sessions

18
Monday

6:00am - 7:30am

CrossFit

CrossFit

7:30am - 9:00am

CrossFit

CrossFit

Book
9:00am - 10:30am

Open Gym

Book
2:00pm - 3:30pm

Open Gym

Book
4:00pm - 5:30pm

CrossFit

CrossFit

Book
5:30pm - 7:00pm

CrossFit

CrossFit

Book
7:00pm - 9:00pm

Athlete's Training Camp

Athlete's Training Camp

MONDAY 11/11/24

A. Warm Up 4 Min

  •  Easy Bike / Row
  •  5 Pairs Squat T-Opener
  •  15 PVC Pass Through
  •  10 Barbell Good Mornings

 Upright Rows / Strict Press

  •  30 Jumping Jacks

 Stretch:

  • T-Hip Opener
  •  Scorpion Cobra to Downdog
  • Stand Reach to Fold
  •  Banded Rack Stretch

 B. Weightlifting

 E2:30 X 6 Sets

  •  1.1 Power Clean
  • 2 Push Press *Sets 1-3 @ RPE 7

 *Sets 4-6 @ RPE 8

C. Strength E75s x 8 Sets

  •  3 Weighted Strict Pull Ups @ RPE 7

D. Metcon For Time

  • 50 Calorie Row
  • 35 Deadlifts 275/185
  • 50 Calorie Row
Book
7:00pm - 8:30pm

FitStart

FitStart

Book

19
Tuesday

6:00am - 7:30am

CrossFit

CrossFit

7:30am - 9:00am

CrossFit

CrossFit

9:00am - 10:30am

Open Gym

Book
2:00pm - 3:30pm

Open Gym

Book
3:00pm - 5:00pm

Athlete's Training Camp

June Christian Alba Book
4:00pm - 5:30pm

CrossFit

CrossFit

Book
5:30pm - 7:00pm

CrossFit

CrossFit

Book
7:00pm - 9:00pm

Athlete's Training Camp 2

Book
7:00pm - 8:30pm

FitStart

FitStart

Book

20
Wednesday

6:00am - 7:30am

CrossFit

CrossFit

7:30am - 9:00am

CrossFit

CrossFit

9:00am - 10:30am

Open Gym

Book
2:00pm - 3:30pm

Open Gym

Book
4:00pm - 5:30pm

CrossFit

CrossFit

Book
5:30pm - 7:00pm

CrossFit

CrossFit

Book
7:00pm - 9:00pm

Athlete's Training Camp 2

Athlete's Training Camp 2

10Km Run

-4KM Easy

-3KM Moderate

-3KM Tempo Fast

Book
7:00pm - 8:30pm

FitStart

FitStart

Book

21
Thursday

6:00am - 7:30am

CrossFit

CrossFit

Book
7:30am - 9:00am

CrossFit

CrossFit

9:00am - 10:30am

Open Gym

Book
2:00pm - 3:30pm

Open Gym

Book
4:00pm - 5:30pm

CrossFit

CrossFit

Book
5:30pm - 7:00pm

CrossFit

CrossFit

Book
7:00pm - 8:30pm

FitStart

FitStart

Book

22
Friday

6:00am - 7:30am

CrossFit

CrossFit

Book
7:30am - 9:00am

CrossFit

CrossFit

Book
9:00am - 10:30am

Open Gym

Book
2:00pm - 3:30pm

Open Gym

Book
3:00pm - 5:00pm

Athlete's Training Camp

Athlete's Training Camp

A. Warm Up

  •  5 Min Bike/Row
  •  10 Goodmornings + Front Rack Stretch
  •  20 Straight Leg Sit Ups
  •  5 Pairs Squat T-Opener
  •  5 Inchworm Push Ups

Stretch:

  • T-Hip Opener
  •  Ankle lunge to Hamstring Stretch
  • Cobra to Downdog
  •  Stand Reach to Fold
  •  Banded Rack Stretch

B. Strength 1

  • 30 Front Squats
  1. *off the rack
  2.  *perform in the LEAST amount of sets possible
  3.  *REST as needed between sets
  • Rx: 255/175
  • Scale: 225/155 , 185/135 , 155/105

C. Strength 2 / Gymnastics

  • 30 Weighted Chin Ups
  1. *perform in the LEAST amount of sets possible
  2.  *REST as needed between sets
  • Rx: 50/35
  • Scale: 35/25 , 25/15

D. Metcon

 “Reverse Kalsu pero Heavy”

FOR TIME

  •  100 Burpees
  • *5 Thrusters EMOM 135/95 starting at 0:00

Book
4:00pm - 5:30pm

CrossFit

CrossFit

Book
5:30pm - 7:00pm

CrossFit

CrossFit

Book
7:00pm - 9:00pm

Athlete's Training Camp 2

Athlete's Training Camp 2

A. Warm Up

  •  5 Min Bike/Row
  •  10 Goodmornings + Front Rack Stretch
  •  20 Straight Leg Sit Ups
  •  5 Pairs Squat T-Opener
  •  5 Inchworm Push Ups

Stretch:

  • T-Hip Opener
  •  Ankle lunge to Hamstring Stretch
  • Cobra to Downdog
  •  Stand Reach to Fold
  •  Banded Rack Stretch

B. Strength 1

  • 30 Front Squats
  1. *off the rack
  2.  *perform in the LEAST amount of sets possible
  3.  *REST as needed between sets
  • Rx: 255/175
  • Scale: 225/155 , 185/135 , 155/105

C. Strength 2 / Gymnastics

  • 30 Weighted Chin Ups
  1. *perform in the LEAST amount of sets possible
  2.  *REST as needed between sets
  • Rx: 50/35
  • Scale: 35/25 , 25/15

D. Metcon

 “Reverse Kalsu pero Heavy”

FOR TIME

  •  100 Burpees
  • *5 Thrusters EMOM 135/95 starting at 0:00

Book
7:00pm - 8:30pm

FitStart

FitStart

Book

23
Saturday

3:00pm - 5:00pm

Athlete's Training Camp

June Christian Alba Book
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