11-8-13 Fight Gone Bad

Happy Birthday Denice Wade.

‎“Fight Gone Bad!

Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/45 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/45 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.  Add your points for a total score.

Compare your previous score HERE.

11-8-13 Fight Gone Bad - N
11-8-13 Fight Gone Bad-S


11-7-13 It’s all about want power, not will power!

2x Burgner Warm-up (Clean) w/pvc
1x Burgner Warm-up (Clean) w/bar

12 min Clean Ladder
1 Clean High Pull
1 Power Clean
1 Front Squat

Increase load at 4 and 8 min

Med Ball Sit-up
2x Mountain Climbers

“We may think there is willpower involved, but more likely change is due to want power. Wanting the new addiction more than the old one. Wanting the new me in preference to the person I am now.” – George Sheehan

11-6-13 Training CrossFit vs CrossFit as a Sport

expectHappy Birthday Steve MacLeod!

1min Hollow Rock
2x alternate 30 sec each
Superman Hold & Hollow Rock hold
2 min plank un weighted

1, 2, 3, 4, 5…..
Strict Pullups. ..rest ten sec per pullup after each set…1 pullup 10 sec rest 2 pullup 20 sec rest….etc

12 min AMRAP
3 squat cleans (135#/95#)
7 pull-ups
200m run (or 20 cal row depending on weather)

We will be holding yoga at the North gym Thursday night at 8 p.m. EVERYONE is welcome.

Article of the Day: Training CrossFit vs CrossFit as a Sport
by: Chris Spealer

The more seminars I teach, emails I receive, and people I cross paths with the more I think there is a need for a “heart to heart” with the community. One of my main focuses at a Level 1 aside from presenting the best info possible in ways that everyone can clearly understand and relate to; is to emphasis how important it is for us as a community (especially those that run boxes or train at them) to identify the distinction between training CrossFit and CrossFit as a sport. The time has come that there is a clear difference.

Read the complete article HERE.

11-5-13 Progenex visiting the South location

Happy Birthday Doug Berry, Brooke Jackson, Nickole Newmeyer and Trisha Hunsaker.

Kettlebell Swing
20 double unders after odd rounds (3:1 singles)
9 push-ups after even rounds

Coaches Challenge
7 HSPU instead of 9 push-ups
50 dbls start & finish

Progenex will be at the South Location all day.  The same special purchase prices apply (see yesterdays post for details) and they will also have samples available.  We will also have all of our T-Shirts and Sweatshirt inventory available as well.

11-4-13 Progenex visiting the North location

ProgenexProgenex will be at our North Location TODAY (South Location tomorrow) and will have samples as well as a special purchase price. Details below!

Kids Crossfit Winter Camp starts today at 6-6:45 pm. Bring your kids to Cache Valley’s only CrossFit Kids Affiliate and let them burn off some extra energy as well as stay in shape through the winter months.

Our last foundations class of 2013 starts tonight at 7 pm.  If you’ve got friends that want to try CrossFit this is the way to do it! Grab a $40 off gift card and get your friends there at 7 tonight to come learn about Crossfit and have some fun with Cerissa!

12 min AMRAP
12 – Ground to Overhead Any Way (75#/45#)
8 – Front Squat (75#/45#)
4 – Bar Facing Burpees

PROGENEX SPECIAL: If you have an old bag of Protien that you’ll never use, but just can bring yourself to throw away, bring that in and receive a $10 discount off of the MSRP on your first and every bag you purchase after that. (Recovery MSRP $60, More Muscle and Cacoon MSRP $70)

Already a Progenex user and after using the VERY BEST you’ve thrown that old bag away? Then bring in an EMPTY Progenex bag and receive that same $10 discout per bag.

Buy three or more bags and receive a free Progenex shaker bottle.

Discount does not apply to Chocolate Peanut Butter Smash, and YES we do have a few bags left.

Athlete Profile – Emma Hogan

Happy Birthday Richelle Coates.

What’s your day job? I work at Cache Employment and Training Center

How where you introduced to CrossFit? My friend Ashley talked me into trying it monster bashout with her!

What’s your favorite WOD or Lift? “GRACE”

What is your favorite skill/movement that you have learned at CrossFit IoTA/Southtown? overhead squats

How has CrossFit changed your life? Crossfit has helped me learn to love myself again

What keeps you motivated and coming back for more? Besides my WONDERFUL crossfit family! Crossfit is my Antidepressant its what keeps me feeling happy about myself and I need that everyday.

What’s something you know now that you wish someone would have said to you when you started CrossFit? How addicting it is

One word to describe me would be…Dedicated

I have always wanted…a million dollers ( ANY GIVERS??)

Outside of the gym, I like to… spend time with my family doing anything outdoors

Three things you would always find in my fridge… Milk, Cheese, eggs

Something nobody knows about me or would be surprised to know about me…I am deathly afraid of needles! (kind of funny considering I am 1/2 covered in tattoos LOL)

Favorite physical activity outside of CFI… Bike riding

Favorite place to eat in Cache Valley … Texes Roadhouse

Song(s) that gets me pumped up for a workout…eminem-till i collapse

The last thing I ate was…a ZONE bar

My proudest accomplishment is… to overcome my mind games I used to have and be able to lift over 100lbs without second guessing myself about being strong enough to do it

My six month goal is…to learn to squat with my chest up everytime, and start using my legs to lift more not just musle it up all the time, and learn to do a kipping pull up!!

My favorite workout attire is…I don’t really have one but I have to have a tank top can’t stand to have any other top on in a wod

My favorite workout partner(s)… My son Malik ( I used to love to kick his butt in class, but now he kicks my butt)

emma and malik

If you created a WOD and named it after yourself what would the workout be?
5 rounds of
19 Over head squats
19 clean and jerks
19 push ups
19sit ups
19 lunges

11-2-13 Progenex is coming to town!

Happy Birthday Melissa Garside.

WOD at both the north and south locations at 7:30 am.

progenex logoOur regional Progenex rep will be coming to CrossFit IoTA for a visit to both our North and South locations.  Progenex will be at the North Location all day Monday and then down to our South location all day Tuesday.  

They will have samples for everyone, as well as a purchase special for the days they are visiting.  If you have an old bag of Protien that you’ll never use, but just can bring yourself to throw away, bring that in and receive a $10 discount off of the MSRP on your first and every bag you purchase after that.

Already a Progenex user and you’ve brought yourself to throw that old bag away?  Then bring in an EMPTY Progenex bag and receive that same deal.

Buy three or more bags and receive a free Progenex shaker bottle.

WE ALSO HAVE THE NEWLY release, limited edition and already SOLD OUT from Progenex – “Chocolate Peanut butter Smash”.  This flavor will be regular price and will not be a part of the special on Monday and Tuesday. Get it while it lasts!! As you can see I’ve tried it and it’s INCREDIBLE!