3.1.18

20180301_202556Shoulder Press

55%x9
65%x7
75%x5
85%x3
95%x1+

B. Conditioning

Tabata Rowing Intervals
2 rounds
Accumulate as many calories as possible in 4 minutes
20 seconds row
10 seconds legless row (legs extended)

-rest 2 minutes between efforts-

Tabata Airdyne Intervals
2 rounds
Accumulate as many calories as possible in 4 minutes
20 seconds airdyne
10 seconds just arms airdyne

-rest 2 minutes between efforts-

4 separate scores

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2.28.18

A. Strength

Deadlift

55%x9
65%x7
75%x5
85%x3
95%x1+

B. Conditioning

6 rounds for time
8 Bar Facing Burpees
12 Deadlifts 185/125
16 Wall Balls 20/14

C. Accessory

5 rounds
45 sec. Hang from pull up bar (arms extended)
1 min Rest

2.27.18 Waiver and Youth Fitness Club Announcments

Here are just a couple announcements! Our youth fitness club starts Monday March 5th! We will be having 3:30 and 4:15 p.m. classes, Mondays, Tuesdays and Thursdays! We are transitioning our waiver online so we need everyone to fill out a new waiver please. Here is a link to it. Thank you!

A. Strength

Back Squat

55%x9
65%x7
75%x5
85%x3
95%x1+

B. Conditioning

20 minute AMRAP

Teams of 2
100 Pull Ups
200 Sit Ups
300 Air Squats
*Partner Holds DB Single Arm Overhead (80/50)

Reps can only be accumulated when DB is Overhead

2.26.18

A. Strength

Bench Press

55%x9
65%x7
75%x5
85%x3
95%x1+

B. Conditioning

5 rounds for time
10 Power Cleans 115/80
15 Push Ups
15 Box Jump Overs 24/20
*coaches challenge 155/105, HSPU

C. Accessory

5 rounds
45 sec. Hang from pull up bar (arms extended)
1 min Rest

Kids Fitness Club starting March 5

We’re excited to announce a new after school club for kids starting March 5 at Iota Fitness. Kids of school age are invited to participate. Classes run Monday, Tuesday, and Thursday from 3:30 p.m. to 4:15 p.m.

Your kids will learn the foundations of physical fitness, and make new friends while working out under the supervision of trained coaches.

Please fill out the waiver below for each child you are registering (every person needs their own waiver).

Waiver