Daryl has just heard the final tie breaker WOD.... so how should we caption this photo?
Daryl has just heard the final tie breaker WOD…. so how should we caption this photo?

“Typically the worlds best athletes are minimalists when it comes to their training.
They work hard and fast with few exercises. They master the fundamentals and
work with them for years. This is the secret that no one wants to hear.”
– Greg Glassman

12 min EMOM
1 Snatch Shrug
1 Snatch High Pull
1 Snatch (+OHS if you are not catching in the bottom)

800m run
20 Snatch (115#/80#)
800m run


6-30-14 This weeks schedule

Lynsey during the final WOD of LNS2014!

15 min AMRAP
5 – KB Swing (70#/53#)
10 – Wall Balls (20#/14#)
200m run

CF On Day: 8x 20 sec sprint 10 sec rest – cover as much distance as possible
CF Off Day: 40 min tempo run @ 85% of your 5k pace

With it being the Week of the 4th we’ve got a few schedule changes.
Coach Joe is out of town so there will not be any strength classes this week.
Regular classes times Monday-Wednesday
Thursday regular morning classes at both boxes (no Kids Classes)
Thursday afternoon we will only do one class at both boxes at 5 pm
Friday July 4th, we will hold one class at each location and the WOD will be the Hero WOD of your choice.
We will be closed Saturday.

6-24-14 7 compelling reasons you should wake up early to exercise

kendl and Melissa
Kendl and Melissa running in WOD #1 this past weekend at Leave No Survivors 2014.

STRENGTH – Clean and Jerk
10 min to complete
3 sets × 8 reps
TnG Clean and Jerks for max weight
you choose the weight, but no pausing, work on cycle times.

25 – Sit-up
20 – Walking Lunge (45#/25#)

Article of the Day: 7 compelling reasons you should wake up early to exercise – read complete article here

6-23-14 Leave No Survivors – Thanks to all who helped

18 min AMRAP
150m Sled Pull (45#/25#)
5 Thrusters (95#/65#)

CrossFit On Day: 4x400m sprint – 4-5 min rest between efforts
CrossFit Off Day: 4 mile run at 90% of your 5k pace

With the 4th year of Leave NO Survivors in the book I am again reminded how amazing our community is. Without the help of so many amazing people we would never be able to put on and host such a fun event.

To Jessica Dunyon and Mike Newswander – thanks for all the great updates, stories and pictures. You both helped make the event come alive for all those who couldn’t be there in person.

To TJ from CrossFit BTH in Preston, you’re video was INCREDIBLE!! (Scroll down to check it out below)

To Liz, Erin and Charri – checking everyone in and staying on top of the scoring, amazing job ladies.

To The Judging team: Ryan Young way to keep everyone rolling, Stacey Baker, Stacey Clark, Lori Plott, Julie Johnson, Missy Best, Trisha Hall, Kelly Moore, Scott Best and Justin Anderson, Thank you for a job well done and for your consistency.

To the Equipment Team: Matt Plott, thanks for doing such a great leading your team. Kacee Mattinson, Brian Faulkenburg, Katie Oliverson, Dave Oliverson, Tom Apedaile, Nickole Newmeyer, Tori Hillyard, Emma Hogan couldn’t have had such a smooth running event without each of you.

To Luke Adams and Progenex for being such a great supporter of what we do and providing some great prizes for the athletes.

And last but not least to all of the athletes that participated from our box.  You all made me proud!! It was fun to cheer you on and see each of you find new levels of intensity and work through some tough WOD’s.  For complete updates and event details be sure and head over to the event site http://www.iotacompetitions.com