Wednesdays @ Illumine


Main – WOD

View Public Whiteboard

Warm-up

Coaches Choice

Dessert

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Dessert

Happy April Fools!

….WOD is ACTUALLY….

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Tuesdays @ Illumine


Main – WOD

View Public Whiteboard

(No Measure)

Coaches Choice

Metcon (No Measure)

21 Minute EMOM
21 Minute EMOM

10 Box Jumps (30/24)

10 T2B

5 Clean & Jerk (155/105)

Metcon (AMRAP – Reps)

5 Minute Cap

40 Burpees

then

Max Wall Balls (20/14)

Fridays @ Illumine


Main – WOD

View Public Whiteboard

(No Measure)

Coaches Choice

Deadlift (5 x 5)

5×5 @ 70%

Reset every rep

5 mins of work in hell (v1) (AMRAP – Reps)

1:00 – Max Hang Power Snatch (75/55#)

(rest 30 secs)

1:00 – Max Cal Row

(rest 30 secs)

1:00 – Russian KB swings (53/35#)

(rest 30 secs)

1:00 – Max double unders

(rest 30 secs)

1:00 – Max Abmat sit ups

Illumine Fitness Couch to 5k program beginning April 22nd!

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It’s been a rough winter, but with the weather clearing up it is finally time to go

In the Northshore, springtime is more than a calendar change: it’s a release. We can go outside without all the heavy clothing, and even the sun feels lighter on our face. NOW, at this moment of inspiration, is the best time to start a journey into fitness.

Illumine coaches provide two things: inspiration (through example and accountability) and education (we teach something new at every class.) Our Couch to 5k running group delivers both. Get ready for ANY race or simple personal time trial, or enjoy running the trails!

We will be outdoors, taking in the rays of sunshine and running the trails in the forrest preserve thoroughly  enjoying ourselves forgetting we are exercising.

Our Couch to 5k group is coached: you’ll learn safe running technique; exercises to build your “cardio” without just packing on miles; optimal recovery and mobility moves; and how to track your progress.

BONUS: This year, we’re including a free Nutrition Tracking Log with our coached running program. If you’re running to lose weight, this will help tremendously.

Like all groups at Illumine, this is far more than a “show up and run with other people” program. And like all Illumine groups, this will sell out.

Price: $95 for 6 weeks

Time: Wed evenings from 6-7pm beginning April 22nd

Included:

  • 6 full hours of coaching on safe and efficient running technique
  • 3 weekly homework workouts
  • Nutrition Tracking log
  • 6 FREE Saturday Morning CrossFit groups!

Registration:  https://www.eventbrite.com/e/illumine-fitness-couch-to-5k-tickets-16351122648

Fridays @ Illumine


Main – WOD

View Public Whiteboard

(No Measure)

Coaches Choice

Shoulder Press (5×5)

5×5 @ 70% of 1RM

If you do not have a 1RM establish a challenging single and use 70%

Metcon (Time)

400m Run

20 burpees

20 barhops

400m run

20 burpees

20 barhops

Thursdays @ Illumine


Main – WOD

View Public Whiteboard

(No Measure)

Coaches Choice

Handstand Hold (5 x :45)

10 Minute EMOM

Even – :45 handstand hold (wall or free standing)

Advanced: Finish with 1 HSPU at end of :45

Odd – 2 skin the cats

Skin-The-Cats (2 Skin the Cats on the Minute)

Metcon (Time)

Partner 3k row

Max 250m at a time

These are meant to be done as sprints

Tuesdays @ Illumine


Main – WOD

View Public Whiteboard

(No Measure)

Coaches

Weighted Chin Ups (5 x 5 )

10 Minute EMOM

5 Chin ups (sub jumping chinups)

:45 seconds of hollow rocks

Metcon (Time)

4 RFT

100ft Bear Crawl

20 Pushups

20 American KB Swings (53/35)

Cool down

800m run

100ft crab walk

Banded Lat Stretch

Mondatys @ Illumine


Main – WOD

View Public Whiteboard

(No Measure)

Coaches Choice

Front Squat (Heavy Triple)

Take 20 Minutes to build up to a heavy triple for the day

15.5 Prediction (AMRAP – Reps)

10 Minute Cap

30 Thrusters (95/65)

30 Burpees

30 Thrusters (115/85)

30 Burpees

30 Thrusters (135/95)

30 Burpees

Cool down

1000 m row cool down