4-21-14 LOTS of UPDTAES

First Happy Birthday to Coach Tami and her twin brother Todd on the 19th and to Coach Ryan Davis today, the 20th!

A huge GOOD LUCK shout out to Dr. Tandy Olsen who is fulfilling a life long goal tomorrow and running Boston. Look back at what he wrote back in 2010, pretty cool to see him fulfill one of his dreams. (I’m sure we’ll have a full report tomorrow as I have already seen some really fun pictures.)

LEAVE NO SURVIVORS 2014 Registration is NOW OPEN! If you are looking for a fun event to participate in there is no better place to start than one that you will have home field advantage at. Click HERE for more info.

2014 team shirt-12014 Team Shirts are COMPLETE and thanks to our fantastic sponsors (Progenex, Dr. Tandy Olsen, Evolution Design, Boots N Things, Hall Drywall, Metal Vision, Mr Appliance and Baker Machine) we can again bring you these shirts for just $10! Finished samples will be at the North Gym on Monday and Friday and at the South Gym Tuesday, Wednesday and Thursday. Fill out the form below if you would like to order one of these great shirts for summer.

21-15-9
Power Clean (115#/80#)
Thruster (115#/80#)

ENDURANCE WOD’s
CrossFit On Day: Death by 10m (Ask one of the coaches if you aren’t sure how to do this one)
CrossFit Rest Day: 60 min tempo run @80% of your 1m TT time from last week
(how do you figure our your pace, convert your previous weeks TT into seconds.
Next take your total seconds and divide that number by .8, then convert this number
back into minuets:seconds and you’ve got your pace.)

Published by Paul @ IoTA Fitness

I like exersise.

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