400m run
17 Kettle Bell Swing
13 Burpees

ENDURANCE WOD (on your own or with our team at 6pm on Wednesday night)
RUNNING: 8x – 200m sprint with 90 second rest between efforts

“Nothing will work unless you do.” — Maya Angelou

I’ve had a few people as about a vest.  The vests from Ironwear Fitenss are what Brett and I have and are far and away superior to anything else on the market.  They also have mens and women’s cuts, so you can’t go wrong there either.


5-31-11 These hands

On the fence about competing at Leave No Survivors? Check out some of Coach Stacey’s thoughts, perspective and encouragement here.  Competing at CrossFit isn’t just another day.  It’s a day that will take you to a whole different level.  It will raise your game! Are you in? Less than 35 spots still remain…

12 Wall Ball (20#-10’/14#-9′)
18 Walking Lunge w/plate (45#/25#)
24 Sit Ups

These Hands
by: Lisbeth Darish

With these hands, I . . . Deadlift, Clean, Snatch, Pull up, Thruster, Bench, Swing, Press, Jerk, Row, Push Up, Walk, for short distances. Throw things to the sky. And catch them again. Do work.

Sometimes, these hands bleed, no matter how I try to avoid that happening.

These hands are used to pat people on the back, to lift them up, but they are also slammed down in frustration, raised in victory, and used to beg for mercy from above.

With these hands, I pray. And then I lift the barbell, and my soul.

5-30-11 Memorial Day Murph

ARTICLE of the DAY: Do Something on Memorial Day – Pause for a moment and read this essay before you quickly scroll down to see what we’ll be doing tomorrow.

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted on CrossFit.com August 18, 2005.

For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

CFI Memorial Day Murph Board

These CrossFit Hero WODs can be some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes.  Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for your freedom. Honor these Hero’s with your best effort today.

Athlete Profile – Kyle Smith

Tell us about yourself…. I was born and raised in Paradise and I still live there with my wife and two kids. I work for Casper’s Ice Cream. ( Yes that is a long way to drive but it is worth it ) I love coaching my two kids State Soccer Teams, spending time with family and serving my community.

What is your day job? I make Fatboys for a living.

How were you introduced to CrossFit? My friends Wayne Kirk, Kevin Norman, and Jen Luman.

What is your favorite WOD or Lift? I have no favorites they all suck, but I feel great when I am done.

What is your favorite skill/movement that you have learned at CrossFit IoTA? Snatch or Wall Walks

How has CrossFit changed your life? What more can I say, I am addicted and I feel great.

One word to describe me would be… Stubborn

I have always wanted… to have more money than my wife can spend.( She loves to Shop )

Outside of the gym, I like to… Coach Soccer

Three things you would always find in my fridge… Ranch, Ranch and more Ranch

Something nobody knows about me or would be surprised to know about me… I am a cancer survivor.

Favorite physical activity outside of CFI… Golfing if you call that a physical activity.

Favorite place to eat in Cache Valley… Café Rio , you have got to love that 3,000 calorie Sweet Pork Salad covered in what else…RANCH!

Song(s) that gets me pumped up for a workout… Anything Heavy and Loud

The last thing I ate was… spinach salad topped with broccoli and ranch

My proudest accomplishment is… my wife Jocelynn and two kids Tawni and Ty

My six month goal is… to better my Technic from the basic air squat to all of the Olympic lifts

If I could have ANYBODY (living or dead) over for dinner, it would be… my two nephews that have passed on, David and Kaden

My favorite workout attire is… Shorts , IoTA shirt, and a Ball Cap

My favorite workout partner(s)… are the Boys from Caspers and everybody at IoTA including the Bad A Club.

If you created a WOD and named it after yourself what would the workout be?

“ Something Nasty “
5 Rounds
20- Walking Lunges with 95lbs. Bar
20- 70lbs. Kettle Bell Swings
20- 24 in. Box Jumps
20- Sand Bag Burpees
20- 25lbs. Wall Balls

Kyle is passionate and loves to work.  No matter if it’s his job, coaching his kids, helping others or doing a WOD, he’s the guy that just rolls up his sleeves and just gets to work.  Thanks to him our pull-up cage got moved twice and without him it would have taken me FOREVER!! It’s been fun getting to know him and having him at our box.  His kindness, passion for coaching and willingness to help other are a few of the things I’ve seen in him that make him such a perfect fit for our coaching team.  Thanks for being you and being such a great guy and we all appreciate your positivity and work ethic. – Paul


Saturday WOD at 7:30 am – be ready for the unknown and unknowable…..bring a friend to lighten the load.

Thinking about competing at “Leave No Survivors“? Check out this video featuring a few highlights from the 2011 Cache Valley Fitness Challenge. It’s all about the T.E.A.M. so come have some fun and enjoy the time to be, work and cheer together!

“If we want to feel special, we have to BE special. If we want to leave a mark, we have to MAKE a mark. If we want a life of purpose and meaning, we have to LIVE with purpose and meaning. Walk the walk.” – Mike Burgener


200m run
15 Pull Ups
15 Burpees

NO Cycling Endurance WOD on Thursday Night – Great turn out for the run WOD on Wednesday!!

“Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don’t turn up at all.”
– Sam Ewing