A. Strength

Bench Press

5 sets 10 reps

B. Conditioning

5 rounds

150m Sled Pull 45/35
12 Pull Ups
20 Abmat Sit Ups

*coaches challenge 8 rounds*


Athlete Profile – Coach Emily Byington

If you’re an early morning athlete, chances are you already know Coach Emily Byington. It’s hard to miss her megawatt smile! She works hard both in and out of the gym.

Emily recently celebrated her 5-year anniversary with high intensity interval training, and she’s been coaching for more than year. She lives with her two teenage kiddos in Franklin, Idaho, and she works full time as a courier for FedEx Express.

Q: What’s something you wish you would have known before you started training at Iota Fitness?
A: “I wish I would have found cr0ssfit earlier in life. After working out at another gym, I switched to Iota Fitness because the coaching staff here is knowledgeable and wants to see its members succeed.”

Q: What’s your go-to healthy mealA?
A: Chicken and broccoli

Q: What’s your favorite cheat meal?
A: sushi or chips and fresh salsa

Q: What’s your favorite cr0ssfit-style movement?
A: Squats and power cleans

Q: Favorite song to work out to:
A: Jekyll and Hyde by Five Finger Death Punch

Q: What’s your favorite workout of the day?
A: DT, because I love Olympic lifting.

Q: Where’s the last place you dined out in Cache Valley?
A: Takara

Q: What’s something someone would be surprised to know about you?
A: I love to do rope climbs, but I’m scared of heights!

Q: If you could program any workout, what would it be?
A: 4 rounds for time:
400 meter run
8 power cleans
2 rope climbs


Just wanted to give a quick birthday shoutout to Charlie Cellan! Check out his original athlete profile. Looks like it’s time to get those updated.


15 minute AMRAP

1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.


Use body weight for the squats and deadlifts and 1/2 body weight for the presses.


1 squat, 1 push-up, 1 deadlift
2 squats, 2 push-ups, 2 deadlifts
3 squats, 3 push-ups, 3 deadlifts

Use ½ body weight for the deadlifts.