11-10-14 IoTA Athletes do it again!

3 min Max Effort Row for Calories 3 min rest 9 min AMRAP 3 Push Press (135#/95#) 20 Mountain Climber [Score: Total Cal Rowed / Rounds Completed] Congratulations to Malik Hogan on the 2nd place finish in the teen division and to Cerissa Hebdon and Jenni Esparza for taking first in the female RX Team division at aContinue reading “11-10-14 IoTA Athletes do it again!”

11-8-14 “Six Truths About Exercising That No One Wants To Hear”

Saturday WOD tomorrow at 7:30 am.  We would like to invite everyone to the North Gym in Smithfied, as we will not have a Saturday WOD South this week.  Come ready for a TEAM WOD!! Article of the Day: 6 Truths About Exercising That No One Wants To Hear Success in the gym, as withContinue reading “11-8-14 “Six Truths About Exercising That No One Wants To Hear””


STRENGTH – Clean and Jerk 10 min EMOM 1 Squat Clean 1 Front Squat 1 Jerk CONDITIONING 20 Clean (115/85) 18 Kettlebell Swing (53#/35#) 18 Burpees 16 Kelttle Bell Swings 16 Burpees 15 Clean 14,12 KBS Burpee 10 Clean 8, 6 KBS Burpee 5 Clean 4,2 KBS Burpee