Hero WOD “Stephan”

“Stephen” 30-25-20-15-10-5 rep rounds of: GHD sit-up Back extension Knees to elbow 95 pound Stiff legged deadlift Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th,...

1/27/2015

    INTENSITY 4x 10 dumbell squat clean 10 box jump over 10 dumbell push press 10 burpees 10 med ball clean run 100 m WOD 32 minute EMOM 1- 100m run 2- 2 muscle up/4pull up 4 dips 3- 12 wall ball 20/14 4- 6 power snatch...

1/26/2015

Skinny fat vs Fit.             Get Lean!┬áHeres a excellent article for girls but also for the fellas. Theres so much information out there that I know it gets confusing. This article articulates our beliefs here at ION S and C. Let me...