Scapula Work
50 Band Pull-a-parts
3 Reach, Twist & Lift both right and left sides
20 Scarecrow (5#/2.5#)
20 Scap pushup

1 min Plank (45#/25#)
2 min to preform 3 Turkish Get up on the right & left sides
(AHAP) As Heavy As Possible with Kettlebell or Dumbbell

400m Run
15 Front Squat (95/65)



STRENGTH – Clean and Jerk
12 min EMOM
1 Squat Clean
1 Jerk
1 Front Squat
1 Jerk

6 min to complete a 1000m row for time
EMOM for 6 min
4 Clean (135#/95#)
7 Burpees

(score is your row time and # of burpees completed)

9-29-14 Retro Games 2014

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to Wall Ball (20#-10’/14#-9′), Toe to Bar, Push Press (75#/45#), KB Swing (53#/35#) with a 1 min (2 round) rest between movements. Score it the total number of reps completed.

We had a great time at the 2014 Retro Games in Layton this past weekend. It’s always fun to go participate in Crossfit community events at other gyms and reconnect with old friends and make new ones. Congratulations to Ronnie and Tam who took second place in the Womens team category and to Kendl and Ryan who took 3rd in the Elite Team category.  Everyone that participated made us proud and did a great job.

team iota-retro


9-26-14 The Chief

“The Chief”
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

As many rounds as possible in 3:00 of:
3 Power Cleans, 135 pounds/95 pounds
6 Push ups
9 Air Squats
Rest 1:00. Repeat for a total of 5 rounds.

Compare your previous score HERE.

chief-north chief-south