Workout of the Day


New Season

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Ignites annual Christmas Party at my house in Lake Cyrus starting at 6:30pm so don’t make any plans that night!

Congratulations to Ignites newest L1 certified coach Lauren Toone! Lauren has grown and developed into a great leader that brings a lot of passion to help others be their best so I look forward to her coaching at Ignite!


400m run or row

10 k2e

15 back extensions

20 lunges

Front Squat (4 sets of 5 reps @ 80% 1RM)

Metcon (AMRAP – Reps)

AMRAP in 10 min:

ascending ladder:

1 bear complex #115/85 mrx#95/65

2 k2e

2 bear complex

4 k2e

3 bear complex

6 k2e


increase bear complex by 1 rep each round and increase k2e by 2 reps each round until time is up

Bear complex =

1 power clean

1 front squat

1 push press

1 back squat

1 behind neck push press

Can combine movements together (exp: can do squat clean thruster)



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