3-17-14 Small Schedule Change

st paties 2014HAPPY St. Patrick’s DAY!!

Beginning this week and going forward we will no longer hold at noon class at the South Location. We will still continue to hold a noon class at the North location on Monday, Tuesdays and Thursdays. If demand returns for a noon class can/will add it in the future. You can review our complete schedule HERE.

STRENGTH
Deadlift 5×5 at 75% of your 3RM

CONDITIONING
15-11-7-11-15
Thruster (95#/65#)
Bar Facing Burpee

ENDURANCE WOD’s
CrossFit On Day: (8x) 20 second sprint 10 second rest cover as much distance as possible
CrossFit Rest Day: 40 min tempo run at 90% of 5k Time Trial pace

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Author: Paul @ IoTA Fitness

I like exersise.