coach60 Double unders (4:1 Singles)
40 Wall Balls (20#-10′ – 14#-9′)
20 Plyo Push-up on Plate (45#/25#)
800m run
20 Plyo Push-up on Plate (45#/25#)
40 Wall Balls (20#-10′ – 14#-9′)
60 Double Unders (4:1 Singles)

SOUTH LOCATION MEMBERS: Just a reminder that you will need to sign a new waiver tomorrow. I will also be there all day tomorrow (5-10am, 12-1:30pm, 4:30 pm-6:30 pm), so if you have questions, want to meet me or just want to poke your head in and say Hi, I will be there and look forward to spending my first full day down there tomorrow!! North members drop in for a WOD or to check out our south space!


9-30-13 Change is here!

15 min AMRAP
7 Burpees
7 Front Squat (95#/65#)
7 Sumo-deadlift High Pull (95#/65#)
(1x) 800 m row sometime during the wod

Change is here!

Why did you start CrossFit? I stated CrossFit because I was looking for change. The status quot would no longer do. At the time my son of 17 , who is disabled was getting heavy for me to move around, so I was looking for a way to change my life so I could in turn make his life better.


Fast forward almost 5 years and I find my 40-year-old self picking up and moving a 22-year-old young man with out much problem at all.  CrossFit has given me the ability to make his and many other people’s lives better. (That’s Tanner and I on the podium at a CrossFit comp this summer.  I loved having him watch and cheer me on at that event.)

I know there are MANY of you who are worried about some changes that are coming.  What does it mean that CrossFit IoTA and CrossFit Southtown are merging? It means CHANGE.  I and all of the coaches (there are 16 of us now) are committed and will do our very best to make this a positive change.  Our goal is to help and inspire everyone to be better; to be the best they can be in all aspects of their lives.

For the current members of our North facility in Smithfield, it means that they will have to share their coaches.  They will have access to another facility in the south end of the Valley, thereby adding a level of convenience and additional value to their membership.

For the current members of our South  facility in Providence  it means soon having access to the north facility, addition of class times similar to the north location, access to the largest and most well trained coaching staff in Cache Valley, access to specialized programs such as strength and endurance training, becoming members of the only CrossFit Kids Affiliate in Cache Valley, becoming members of the only CrossFit Endurance Affiliate in Cache Valley and the south location will see a noticeable increase in available equipment in the near future.

While there may still be many unanswered questions and still a lot of things to figure out, remember that we probably all walked through the door of a CrossFit Box seeking CHANGE.  I am confident that we can all grow and develop into better people. We can all achieve the goals we want if we will but change.  We are a larger community of like minded people, who by coming together and helping each other, can become the best we can be. Use this time of change to your advantage by recommitting yourself to your goals and do what you wanted to do the first day you walked in through the door. NOW IS YOUR TIME!

“If you do what you’ve always done, you’ll get what you’ve always got.” – Paul Whitteker, Head Coach, CrossFit IoTA


Happy Birthday Trisha Hall and to one of our newest members Chris Perkins.

15 min on the clock
Foot Work Drills, Position Drills & Bergener Warm-up with PVC

30 Back Squat (45#/35#)
50 Sit-up
20 Back Squat (95#/65#)
25 Toe to Bar
10 Back Squat (115#/85#)

Overhead Squat (same load or scale it appropriately)

Remember position is EVERYTHING! If you cannot stay vertical in the OHS, then stick with the Back Squat. Don’t do loads that will compromise your position.

9-25-13 This is a BIG ONE!!

Gymnastics: 7 min total working time (when you find the point at which you are struggling to maintain position and form through these progressions, stop there and continue to work that and the earlier progression. We are building skill here, so take the time to lay the correct foundation on these movements.)
1 min hollow-rock (try not to break for the 60 sec)
5 reps – Tripod -> Knees on elbows -> Raise Hips so back is flat
5 reps – (shoulder Test) – Tripod -> Knees on elbows -> Lower feet so toes touch and back to tripod
5 reps – Tripod -> legs extended with head on ground -> Push up
5 reps – Tripod -> legs extended quickly with arms extending at same time. Land so that everything is engaged and tight
5 reps – Tripod -> legs extend quickly with head through the arms and head behind the hands
3 Wall Walks (from body length away from the wall) – hands in a fixed position
3-5 – with hands in the same position as the wall walks, Tripod -> Head Stand -> Open hip so toes find the wall
if you can do this then just work yourself closer to the wall

10 min AMRAP
6 Hang Clean (from the hip crease) (95#/65#)
3 Push Press
30 Double Unders (3:1 Singles)

On the hang cleans we are going to be looking for a vertical torso with the shoulders not coming forward at all and then for you to receive the bar in the bottom of your squat. Even if you feel like this is light, work the correct positions.


CrossFit Southtown and CrossFit IoTA to Merge

We are thrilled to announce that CrossFit Southtown, in Providence, and CrossFit IoTA, in Smithfield, will be merging. Shellece Gunnel and Paul Whitteker have been working on bringing our affiliates together and we are thrilled at the direction we have both decided to go.  This means that in the near future members of both Southtown and IoTA will be able to drop into either location and will have access to all of the programs, training and support at each of the facilities.

“It will be a positive move and will bring more value to all of our members.” says Gunnell.  “By combining our talents, abilities and resources we will be able to continue providing the best service but for more people. It will enable us to give our community the best quality strength and conditioning experience in Cache Valley but with a level of convenience that hasn’t been offered; that is, until now”, exclaims Whitteker.

We are both committed to our CrossFit Families and look forward to continuing to bring everyone in Cache Valley a better value, more convenience, and the best CrossFit community experience at the North and South End of the valley.

9-24-13 A Liver for Luke

Start with 20 wallballs
Burpees and Wallballs
400m Row
Wall Balls and Burpees
finish with 20 wallballs

Luke is a good friend of Nate Johnson from our box.  He sent me this information and I wanted to hare this with all of you. Luke has to go to Salt Lake 3 times a week to get fluid drained, and because of all the pain he goes through, he hasn’t been able to work. Between the medical bills and cost of travel to SLC 3 times a week, you can imagine that bills are piling up.

To help with the bills, there will be a fundraising event on Saturday, September 28. There will be a fun run/walk/push, both 1 mile and 5k. The suggested donation for registration is $15. There will also be live music, a rock wall, face painting, a silent auction, a raffle, and other activities so it would be awesome for a whole family!

For more info, the facebook page is https://www.facebook.com/aliverforluke
The event page is https://www.facebook.com/events/466074043490650/

luke promo