new-year-2014

Happy New Year! I just wanted to thank everyone for a great 2013. We are looking forward to 2014 at CrossFit ION. We will be implementing a few new things and I am really excited for whats coming up! Hope everyone had a great holiday season. Now..time to get back to work. See everyone around the box- Jeremy

A) Turkish get ups
10 @ 20% bodyweight
6 @ 30% bodyweight
2 @ 35% bodyweight

B) 8 minute AMRAP
100 m sprint
10 push up
10 squat

C) 100 hollow rocks