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Thanks to Evolution Design for being one of the CrossFit IoTA T.E.A.M. sponsors. Want to know more, you can visit their website here.

Together Everyone Acomplishes More

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7-24-14 Pioneer Day Schedule

diciplineThe following Schedule will be in effect for both the North and South Locations for Thursday the 24th and Friday the 25th and there will be no CrossFit Kids classes on Thursday.
5:15 am, 6:15 am, 7:00 am, 9:00 am (South on the 24th is Strength)
12:00 pm (24th – North Only), 5:00 pm (South on the 24th is Strength)

15 min EMOM
1 Squat Snatch (Power Snatch + OHS)
2 Hang Power Snatch

1000m row
21 Double Unders (3:1 Singles)
12 Deadlift (205#/165#)

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7-23-14 “Of course I can beat Rich”: Tommy Hackenbruck

17 min AMRAP
10 Kettlebell Swing (70#/53#)
20 Walking Lunge
200m run

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7-22-14 What is CrossFit?

STRENGTH – Clean and Jerk
15 min EMOM
1 Squat Clean + 2 Hang Power Clean
Increase load at 5 and 10 min

2 min AMRAP
10 Box Jump
10 HR Push-up
2 minutes to complete:
A Max Effort Unbroken Set of Power Cleans (70-75% of your 1 Rep Max)

Notes: Power Clean weight is based off of 1RM Clean of any style. This effort should be performed by doing the 2 min. AMRAP first then taking the next 2 min. to complete a single Max Effort Unbroken set of Power Cleans. The athlete may start the Power Cleans at any point during the 2 min. interval, but when the 2 min. is complete the set is over even if the athlete has not broken. Again, the flow of the WOD is: 2 min AMRAP – 2 min to complete 1 ME UB set of Power Cleans, repeat 3 times. ME/UB means Max Effort/Unbroken. When the barbell stops on the ground the set is over. All reps should be touch and go. Resting in the rack position is acceptable. If the set of PC only takes 30 seconds, then the remainder of the 2 minutes is rest.

If you have 30 min or so this is one fantastic vidoe of Coach Glassman talking about CrossFit and what it is. It is sprinkled with a few colorful words, but is a great watch.

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It was good to have Dakotah back for LNS 2014! Looking forward to having him back permanently in a few weeks once school starts.

15min AMRAP
5 Sumodeadlift High Pull (95#/65#)
10 Burpee
15 PVC Overhead Squat

CROSSFIT On Day: 3x 1 mile repeats w/3min rest (80%-90%-all out)
CROSSFIT Off Day: 10k Time Trial

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7-18-14 – Moose

1000 Meter Row
then (10x)
7 Bar Facing Burpee’s (7 to represent the month of July that he was K.I.A.)
3 Thrusters (95#/65#) (3 to represent the day in which he was K.I.A.)
finish with
1200 Meter Run w/Med. Ball 20#/14#

COMPARE your previous time HERE

PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred. He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens. He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan.

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7-17-14 – The Push-Up: Why is This So Hard?


If you’ve had the chance to workout with Dayton you know he’s an incredible athlete and an even nicer guy! It was great watching him compete at LNS 2014 with Cerissa

For Time:
100 Clean and Jerk
at last Tuesdays load – Check out that WOD here

ARTICLE of the DAY: The Push-Up: Why is This So Hard?
read complete article HERE

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Malik always gives it his best and it’s exciting to watch these young athletes thrown down!

15 min AMRAP
150m Sled Pull (45#/25#)
7 SDHP(95#/65#)
7 Box Over Burpee (24″/20″)

Article of the Day: Trust Your Taste Buds

Want to know if your favorite fruits and veggies are packing more nutritional bang for your buck?

You already have a way to tell: your palate. Over 10,000 taste buds in your mouth are each equipped with 100 to 150 taste cells that send messages to your brain about the chemicals in your food as they dissolve in saliva. But can you tell if a food is more nutritious by tasting it?

Continue reading the complete article HERE

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