5 – Deadlift (185#/135#)
5 – Burpees
10 – Kettle Bell Swing (70#/44#)
10 – Burpees

“ He that would have fruit must climb the tree. ” — Thomas Fuller



Happy Birthday Braden Call and Linda Rupp.

21 Push Up
18 Toe to Bar
15 Push Up
12 Toe to Bar
9 Push Up
6 Toe to Bar
3 Push Up
6 Toe to Bar
9 Push Up
12 Toe to Bar
15 Push Up
18 Toe to Bar
21 Push Up

Part B – (You can come early and pick-up this strength piece, or you do this after your WOD.)
3,3,3,3,3,3 Power Clean – Increase Load with each set of three or work on proper technique with lighter loads.

“Accepting oneself does not preclude an attempt to become better.” — Flannery O’Connor

11-29-11 2010 CrossFit Games Open WOD #1

10 min AMRAP
30 Double Unders (3:1 Singles)
15 Ground to Overhead (75#/55#) (Snatch or Clean and Jerk)

This was one of the 2010 CrossFit Games Open WOD’s, so you may have done this back in mid-march of this year. It was one of my favorites!! For more information on this WOD you can click here.

“Once you learn to quit, it becomes a habit…. KEEP GOING!!” – unknown


40 Wall Balls (20#-10’/14#-9′)
40 Sit Ups
40 Sumo Deadlift High Pull (70#/53#)
40 Sit Ups
20 Wall Balls (20#-10’/14#-9′)
20 Sit Ups
20 Sumo Deadlift High Pull (70#/53#)
20 Sit Ups
500m row sometime durring the WOD

We had an eventful weekend (Thankyou Brett & Jerry) and opened up another bay at the box. For those who have been strength training we now have plenty of space for you to work! If you haven't stated strength training and want to, ask one of the coaches. We'll be happy to help get u started.

“Facing it — always facing it — that’s the way to get through. Face it!”
– Joseph Conrad

Athlete Profile – Holly Corbridge

Tell us about yourself…. Well, I grew up in Richmond on a Diary farm. I met Cody, through his cousin, my senior year of High School and 3 years later I convinced him to tie the knot. We decided to live in Richmond and have moved 4 times (ok, so every time was inside of Richmond… I know you are amazed of our adventures ) Now 9 years later I have the best two kiddos anyone could ask for, Cole’s 7 and Maddi’s 4.

What is your day job? I am a Special Education teacher at an elementary school in Ogden.

How were you introduced to CrossFit? I had heard about it through the grapevine and when my sister in-law Gina joined and loved it I figured I would convince Mandy to join with me and I’ve been hooked since.

What is your favorite WOD or Lift? Really anything that I’m NOT doing that day but Dirty 50 and Tabata are pretty fun.

What is your favorite skill/movement that you have learned at CrossFit IoTA? Hmm.. Well since I knew nothing until Crossfit there are a whole lot but Kettle bells and lifts are probably my favorite.

How has CrossFit changed your life? The thing I recognize the most is having a lot more energy. I can wake up earlier and stay up later and still have enough left to complete a round at the box and chase my kids.

What keeps you motivated and coming back for more? Watching myself get stronger and faster (most days) and the feeling of accomplishing that dang WOD every day.

What’s something you know now that you wish someone would have said to you when you started CrossFit? Stick with it, measure, record and have fun!

One word to describe me would be… determined

I have always wanted… Take my family to every continent.

Outside of the gym, I like to… hang out with my family, read, run, camping, horse rides or anything else outdoors.

Three things you would always find in my fridge… eggs, mustard and string cheese.

Something nobody knows about me or would be surprised to know about me… I was a complete tomboy growing up including moving pipe, milking cows and trying to keep up with my brothers. I still like doing the same things as the boys but not as tolerant if it’s gross or stinky.

Favorite physical activity outside of CFI… running and playing sports on the back lawn with my kids.

Favorite place to eat in Cache Valley … Café Rio.

Song(s) that gets me pumped up for a workout… Usually anything Paul has on, unless he’s having an off day

The last thing I ate was… Café Rio pork salad… yum!

My proudest accomplishment is… My 2 kiddos and getting my degree while juggling them around.

My six month goal is… faster, stronger and those dang pull-ups and double-unders!

My favorite workout attire is… Capris and a running shirt

My favorite workout partner(s)… During the school year the 5:15 pm group pushes me especially when Cody thinks he needs to beat me. In the summer Mandy and I drag each other every morning and I have to try to keep up with her.

If you created a WOD and named it after yourself what would the workout be?
(4 X)
15 pull-ups
15 Wall balls
15 box jumps
Odd rounds run 400 m


7:30 am Saturday WOD promises to be epic! We will be doing a team wod or if you want to hit Christine, you can do that too! Look forward to seeing you bright and early.

“It is well to be prepared for life as it is, but it is better to be prepared to make life better than it is.” — Sargent Shriver

11-25-11 “Christine”

Happy Birthday Curtis Roberts.

500m row
12 Deadlift (Body Weight)
21 Box Jumps (24″/20″)

Compare your previous time here.

This is LONG overdue….. I FINALLY got my act together and got this picture of Tami’s new little baby Jade.  It’s great having her back!

“Be not afraid of growing slowly; be afraid only of standing still.” – Chinese Proverb