Saturdays @ Illumine


CrossFit Illumine – WOD

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Partner WOD – 4/18/15 (AMRAP – Rounds and Reps)

30 Minute AMRAP (Per Coach Aris)

A1 – 300m Run

A2 – 20 pullups (*Upon A1 return)

A1 – 20 WBs (*Upon completion of A2 pullups)

~ Repeat with A2 running 300m

WB: 20/14#

PU: scale – 30 Jumping Pullups

Fridays @ Illumine


CrossFit Illumine – WOD

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(No Measure)

Coaches Choice

Kettlebell Snatch (5 x 5 (each arm))

Kettlehell (AMRAP – Rounds and Reps)

15 Minute AMRAP

400m run

20 KB Swings – American

100ft KB waiters carry overhead

(single)

20 Goblet Squats

Men 53#

Women 35#

Cool down

750m row

10 inch worms

100ft toy soldiers

Thursdays @ Illumine

CrossFit Illumine – WOD

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(No Measure)

Coaches Choice

Curtis P Complex (1×1)

Complex

One Power Clean

One Front Rack Lunge per leg

One Shoulder to Overhead
Take 10-15 Minutes to build up to heaviest set for the day

21 – EMOM v1 (No Measure)

21 Minute EMOM

2 Curtis P (60% of heaviest single)

250m row

20 Abmat Situps

Cool down

800m run/walk

Box Stretch Overhead

Benchmark Wednesdays @ Illumine


CrossFit Illumine – WOD

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(No Measure)

Coaches Choice

RX: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
If you have done this RX and gotten over 25 rounds try the workout below.

RX+: Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats
Do this as RX+ if you have done Cindy many times and got more than 25 rounds

Cool down

1000m row

10 inch worms

LightFit Day 5


Main – LIGHTFIT

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Warm-up

Coaches Choice

Meat & Sweet Potatoes

Review: K2E / Jump Rope

New Skill: KB Press

Dessert

LightFit Day 5 (Time)

4 RFT

250m row

10 KB presses

10 pushups

Cool down

Banded OH stretch

Banded Pec/Shoulder stretch

Illumine Fitness Teen Athletics 6 week Camp starts May 9th! RSVP today!

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Illumine Teen Camp – 6 weeks 2x/wk!

Saturday’s and Sunday’s at 10am

Sign your teen up today!

Illumine Teens program is kicking off May 9th!

Illumine Teens is a strength and conditioning program designed for 13-17 years old athletes and non-athletes alike. The program combines age-appropriate weightlifting and gymnastics with high intensity training to deliver optimal fitness and performance, as well as establish a lifetime love of fitness. Proper weightlifting techniques are taught, under the watchful eye of our CrossFit certified trainers, to enhance strength and power, while also focusing on basic gymnastics to increase agility, mobility and flexibility. Our program will increase physical competence in 10 fitness domains: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. In addition, we aim to boost self-esteem and confidence within our teens.

We want to give them the strength, both physically and mentally, to tackle any obstacle thrown their way inside or out of the gym. With workouts that are scalable for all individuals, CrossFit Illumine Teens can equally benefit both the accomplished athlete as well as the less active individual. If your teenager is already an athlete, our program is designed to take them to the next level by teaching proper mechanics, recovery, movement, nutrition, and flexibility. Illumine Teens is ideal for any teenage athlete looking to get the edge over the competition in their chosen sport. Most teen athletic programs focus on one specific sport. This can lead to overuse injuries. Plus athletes who do not participate in a diverse program tend not to develop strengths disassociated with their sports. We instead aim to create an all-around athlete that will excel at any sport or physical task thrown their way.

If your teen is not an athlete, our program is guaranteed to help them establish healthy lifestyle habits, and convert them from a sedentary lifestyle to a more active, prolific one. Our primary goals are to convey the notion that fitness can be fun, and help these teens develop a positive self-image. Teens are faced with so many pressures and unnecessary stress these days. We are committed to helping them understand the importance of a healthy lifestyle through diet and exercise. We want the teens in our program to develop a positive body image, improve cognitive function, protect them against injury by teaching proper body mechanics, and create a community of like-minded, confident individuals that can turn to one another for support.

CrossFit not only teaches one how to work out, it teaches one the essence of focus, perseverance, dedication, and motivation. Our teen program makes kids healthy and fit. It not only builds strength in the body but it also strengthens the mind. Whether your teen is looking for a stand-alone strength and conditioning program, or additional training to supplement their sport specific training, Illumine Teens is committed to helping them achieve their goals in a fun, judgment free environment surrounded by your peers. –

To sign up please email Brian@crossfitillumine.com

Tuesdays @ Illumine


CrossFit Illumine – WOD

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(No Measure)

Coaches Choice

EMOM: Metcon (Weight)

12 Minute EMOM

Even -5 Power Snatch (60% o 1RM)

Odd -100m Run/Sprint

Metcon (Time)

For time

40 Box Jumps (24/20)

100 Double Unders (or 2 min of DU practice)

20 Box Jumps

100 Double Unders

40 Box Jumps (24/20)

Cool down

Box shoulder stretch

Calf/Achilles MASH and stretch

Mondays @ Illumine


CrossFit Illumine – WOD

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(No Measure)

Coaches Choice

Back Squat (2×5)

2×5 @ 70%

3 Minutes per Round for 5 Rounds

perform back squats and 10 Pull-ups

Strict Pullups

Tempo – 30X1

Back Squat (2×3)

2×3 @ 80

Back Squat (1×1)

1×1 @ 90

Dare Devil (AMRAP – Rounds and Reps)

7 Minute AMRAP

3 Muscle Ups (sub 9 burpee pullups)

6 Thrusters (95/65)

Cool down

1000m Row

Couch Stretch (3 Minutes per leg)

Saturdays @ Illumine


CrossFit Illumine – WOD

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Partner WOD 4/11 (AMRAP – Reps)

Team Relay:

22 min AMRAP

-A1: Performs box jump overs

-A2: Performs the following:

– 4 burpees

– 8 kb swings (53/35)

– 12 wall balls (20/14)

*then switch

Score: Total amount of box jump overs completed.

*****************

SUBJECT TO CHANGE. =)

Fridays @ Illumine


CrossFit Illumine – WOD

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(No Measure)

Coaches Choice

Rope Climb (Work on technique)

Take 20 Minutes to focus on technique here.

Climbs (AMRAP – Rounds and Reps)

15 Minute AMRAP

2 Rope Climbs (sub 10 jumping pull-ups)

100m Run

100ft bear crawl

100 ft walking lunge

Cool down

1000m row

Banded Lat Stretch