1-28-14 Thursday is moving day

intrest and comitmentHappy Birthday Bob Jardine

STRENGTH – Snatch Work
(1x) Burgner Warm-up & Skill Transfer with PVC
(1x) Burgner Warm-up & Skill Transfer with Bar
10 min Snatch
3 reps EMOM Touch and Go – increase load at 5 min

18 min AMRAP
15 Box Jump (24″/20″)
12 Push Press (115#/75#)
9 Toe to Bar

Just a reminder that we will be moving the South Gym on Thursday Jan 30th.  The south location will be open for classes at 5:15, 6:15, 7 and 9 am.  We will then start the move and hope to have everything ready to go for regular classes at the new location on Friday. Keep an eye on Facebook, Instagram and the website to see how things are going. Or come help us throw a few mats around 🙂

1-27-14 Next foundations class starts February 3rd

dangerousHappy Birthday Kyle Griffiths and Mindy Anderson

100 Doubles or 200 Singles
100 Wall Balls (20#-10′ / 14#-9′)
100 Doubles or 200 Singles

15 min time cap – add 1 sec for each uncompleted rep

All reps listed above are to be preformed unbroken. There will be am opportunity for a little extra work for each time you break, stop, rest or miss.
Unbroken Jumprope = 5 Deadlift (185#/135#)
Unbroken Wall Ball = 5 Kettlebell Swing (70#/53#)
One you have completed the “extra reps” you can continue to work on the reps required for completion.

Monday Feb 3rd we will be starting our next foundations class. If you have a friend on the fence or are thinking about starting CrossFit then this is the best way to do it!!  We will be starting our next FOUNDATIONS CLASS at our Smithfireld location at 7 gift-cardpm February 3rd. Drop in this week and ask one of the coaches for a $40 gift card just for stooping in or ask a friend who’s already a member of CrossFit IoTA for one.

Our foundations class is specifically designed with someone who is new to CrossFit in mind. We will teach you all of the basics in an orderly and organized manner so you will be equipped with the knowledge and skills needed to join in our group classes. Our foundations class starts on February 3rd and runs for 3 weeks.  It is held on Monday, Tuesday and Thursday nights at 7 pm. Don’t forget to come by and pick up a $40 gift card just for dropping in.