I’ve taken a little walk down memory lane and for many, the box has just become a part of our life, who we are, our daily routine if you will. For some of newer members it might be fun to see where it all started 3 years ago. Here are a few of our previous posts that you can check out.
A year ago today, One year in the making, I remember…, Two years ago today
My thoughts and feelings as we close the third year of being open and enter our fourth year, have really centered on the mental side of CrossFit and even more specifically, commitment to the process. The list of people that have come and gone is long. But I know, that those that have come, stayed and changed their habits, have seen the rewards of their hard work. The true measure of an individual is determined by what you can’t see – the intangibles. Anyone can measure height, weight, physical strength, speed…but you can’t measure commitment, persistence or the instinctive muscle in your chest, your HEART! That’s where the true work begins. Understanding what you want to achieve and knowing what you’re willing to endure to get it. Keep your eye on your prize, let the haters hate and don’t stop working for what you want most. Thanks to all, new and old alike for making out community great! You are why we do what we do.
CrossFit IoTA Anniversary WOD
15 Wall Balls
12 Lateral Jump Burpees
9 Sumo Deadlift High Pull (115#/75#)
6 Hang Clean (115#/75#)
3 Push Press (115#/75#)
CLEAN and JERK
15 min 2 Squat Clean + 1 Jerk – increase load every 5 min
10 min AMRAP
40 Double Under (100 Single Jump Rope)
20 MB Sit-up
Happy Birthday Jen Thompson
21 KBS (70#/53#)
Double the run’s to 400-800-400
1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes
As Many Reps As Possible
60 seconds at each station – 30 seconds of rest
Toe To Bar
Row for Calories
June 28-29 We will host our 3rd Annual CrossFit competition, Leave No Survivors! Sign-ups start this week and we also need volunteers as well. This year volunteers will receive a T-Shirts, Lunch and a gift from Progenex. Sign up early and come enjoy the Friday night under the lights at the Sky View Football Field on the 28th and then back at the box on the 29th.
Happy Birthday Coach Ryan
Great stuff happening at the BOX this week. TON’s of PR’s on DT on the 17th. Great work everyone. Saturdays WOD will be at 7:30 am.
We officially graduated our first foundations class, so look for these great new team members to be joining in a regular class soon! Congrats to this fantastic group. They’ve worked hard and we be a great addition to our CrossFit family. Don’t forget our next foundations class starts on the 20th. This is really the best and safest way if you’re nervous about joining to start CrossFit.
And Last but not least CONGRATS to Gina and Brandon Spackman on the arrival of their new baby two days ago. (in case you missed her Gina’s last WOD at the box was less than 36 hours before delivery!) It’s a girl and she is 7 lb 6 oz and 19 inches long. Mom and Baby are both doing well.
12 Deadlift (155#/115#)
9 Hang power clean (155#/115#)
6 Push jerk (155#/115#)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Compare your previous time here.
Brandi came in on the 16th to get this WOD out of the way. She set a PR and crushed the old female box record by nearly a min.