December 2015 – Iota Fitness

1-1-16

First Workout of 2016 is going down tomorrow at 9 am, bring yourself, a friend or an old member. Make 2016 your year! Have a safe and Happy New year.

“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.

12-30-15 Schedule Reminder

Quick reminder about the schedule for the rest of the week.
Wednesday 12-30 5:15am, 6:15am, 7:00am, 8:00am KIDS, 9:00 am, 10:00 am KIDS, 5:15 pm
Thursday 12-31 5:15am, 6:15am, 7:00am, 8:00am
Friday 1-1-2016 WE WILL BE SETTING UP FOR COLD WAR (10-2), so if you want to get a WOD in we will hold one class at 9 am then start to get things set up for our event.
Saturday 1-2-2016 CLOSED – COLD WAR 2016 will be happening, some come watch and Cheer for our crew!!

Accessory Work
(2x) 20 Scare Crow (5#, 2.5#)
30 Scap Push up
40 Band Pull-a-parts
50 Wrist Twist (5#, 2.5#)
THEN
3x 1 min wall sit
15 sec rest
1 min plank (55/35)
15 sec rest

CONDITIONING
5000m row

12-29-15

12 min EMOM
even 10 Burpee (about 40 sec)
odd – 5 Snatch (115#/75#) even 10 Burpee (about 40 sec)
3 min rest
then complete for time
(10x)
7 – Front Squat (75#/55#)
7-Toe to Bar

12-28-15 New Years Week Schedule

Monday 12-28 5:15am, 6:15am, 7:00am, 8:00am, 5:15 pm
Tuesday 12-29 5:15am, 6:15am, 7:00am, 8:00am KIDS, 9:00 am, 5:15 pm
Wednesday 12-30 5:15am, 6:15am, 7:00am, 8:00am KIDS, 9:00 am, 10:00 am KIDS, 5:15 pm
Thursday 12-31 5:15am, 6:15am, 7:00am, 8:00am
Friday 1-1-2016 WE WILL BE SETTING UP FOR COLD WAR, so if you want to get a WOD in we will hold one class at 9 am.
Saturday 1-2-2016 CLOSED – COLD WAR 2016 will be happening, some come watch and Cheer for our crew!!

CONDITIONING
9 min AMRAP
10 Box Jump
15 KBS (53#/35#)
2 min rest
9 min AMRAP
10 Wall Ball
15 Double Unders

12-24-15

Small schedule change for the 24th.
Classes will be at 5:15, 6:15, 7 and 8 am.

12 Day’s of Christmas
30 min time cap

1 – Overhead Squat (95#/65#)
2 – Snatch (95#/65#)
3 – Push Press (95#/65#)
4 – Hang Clean (95#/65#)
5 – Deadlift (95#/65#)
6 – Push-up
7 – Pull-up
8 – Walking Lunge w/KB (53#/35#)
9 – Kettle Bell Swing (53#/35#)
10 – Sit-ups
11 – Toe to Bar
12 – Box Jump (30″/24″)
Do movement #1, then movement #2, #1, then #3, #2, #1….etc completing the number of reps for each movement until you get to 12. The reality of tomorrow is that is will be organized chaos at best. Please be safe and just have a good time tomorrow. I and the rest of the Staff at CrossFit IoTA wish you all a Merry Christmas!!