2-1-14 Good luck to all of our competitoirs

Happy Birthday Andrew Dunlap

There will be WOD’s at both the North and South gyms tomorrow morning at 7:30 am.

Best of Luck to all who are competing this weekend!!

Doug, Daryl, Melissa, Kendl, Paul, Jerry, Steph, Angie, Camile and Ashley will all be competing down at Bad Medicine at Brickwall CrossFit.

bad medicine

 

Ronnie and Tam will be competing at the Fire and Ice event at Crossfit Hyperion.

fire & ice

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1-31-14 Cindy or Cindy XXX

south gym done“Cindy”
20 min AMRAP
5 Pull-up
10 Push-up
15 Squat

Compare your previous score HERE

“Cindy XXX”

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

I am again overcome with gratitude for the amazing members we have and the community of those who selflessly gave of their time so other can have a fantastic place that is ready to go in less than 12 hours from when we loaded the first piece of gear. Thanks to all who came and helped make this move possible. The SOUTH gym is READY TO ROLL and it is amazing to think we only missed 3 classes to make this move. Remember that our new location address is 700 West 1700 South Suite 105, Logan, UT. Just turn at Cox Honeyland and we are right there in the new brown warehouses.

1-31-14 Cindy

1-31-14 Cindy-S

1-30-14 The SOUTH GYM is moving

south gymSTRENGTH
3 Hang Clean + 1 Jerk EMOM for 10 min
Increase load at 4 and 8 min

CONDITIONING
“GRACE”
30 Clean and Jerks (135#/95#)

Coaches Challenge
Rest as needed after completing grace
2k row

And just in case you’ve been paying little to NO attention 😉 we are moving the south gym location to a larger more spacious facility 🙂  Tomorrow we will hold our regular morning classes and then we will start moving at 10 am (anyone is welcome to come pitch in if you’ve got the time) and will finish when we are DONE so we can be ready to go on Friday  Stay tuned and drop by if you want to see how things are going.  The new address is 700 West 1700 South Suite 105 in Logan (The new brown buildings out by Cox Honey and Renegade Sports).  We’re still a little time away from getting our sign up, but we are planning on being ready to go by Friday.

1-30-14 north 1-30-14 south

1-29-14 It’s SUPER BOWL WEEK

STRENGTH:
(3x) 1 min Plank (45#/25#)
2 min to preform 3 Turkish Get up on the right & left sides

Scapula Work
2 times through
3 Reach, Twist & Lift both right and left sides
15 Scarecrow (5#/2.5#)
10 Scap pushup
5 I, Y, T

CONDITIONING
12 min AMRAP
21 – Sit-up
15 – Burpee
9 – Overhead Squat (120#/80#)

1-28-14 Thursday is moving day

intrest and comitmentHappy Birthday Bob Jardine

STRENGTH – Snatch Work
(1x) Burgner Warm-up & Skill Transfer with PVC
(1x) Burgner Warm-up & Skill Transfer with Bar
10 min Snatch
3 reps EMOM Touch and Go – increase load at 5 min

CONDITIONING – 12.3
18 min AMRAP
15 Box Jump (24″/20″)
12 Push Press (115#/75#)
9 Toe to Bar

Just a reminder that we will be moving the South Gym on Thursday Jan 30th.  The south location will be open for classes at 5:15, 6:15, 7 and 9 am.  We will then start the move and hope to have everything ready to go for regular classes at the new location on Friday. Keep an eye on Facebook, Instagram and the website to see how things are going. Or come help us throw a few mats around 🙂

1-27-14 Next foundations class starts February 3rd

dangerousHappy Birthday Kyle Griffiths and Mindy Anderson

100 Doubles or 200 Singles
100 Wall Balls (20#-10′ / 14#-9′)
100 Doubles or 200 Singles

15 min time cap – add 1 sec for each uncompleted rep

All reps listed above are to be preformed unbroken. There will be am opportunity for a little extra work for each time you break, stop, rest or miss.
Unbroken Jumprope = 5 Deadlift (185#/135#)
Unbroken Wall Ball = 5 Kettlebell Swing (70#/53#)
One you have completed the “extra reps” you can continue to work on the reps required for completion.

Monday Feb 3rd we will be starting our next foundations class. If you have a friend on the fence or are thinking about starting CrossFit then this is the best way to do it!!  We will be starting our next FOUNDATIONS CLASS at our Smithfireld location at 7 gift-cardpm February 3rd. Drop in this week and ask one of the coaches for a $40 gift card just for stooping in or ask a friend who’s already a member of CrossFit IoTA for one.

Our foundations class is specifically designed with someone who is new to CrossFit in mind. We will teach you all of the basics in an orderly and organized manner so you will be equipped with the knowledge and skills needed to join in our group classes. Our foundations class starts on February 3rd and runs for 3 weeks.  It is held on Monday, Tuesday and Thursday nights at 7 pm. Don’t forget to come by and pick up a $40 gift card just for dropping in.