Athlete and volunteer registration has begun. Click on the Cold War 2014 Presented by Progenex image to find more information about this upcoming event.
Baker Machine is located at 90 West 2500 North in Logan. We are open from 8 am – 5 pm Monday through Friday. Family owned and operated for over 25 Years, we provide general auto services. We work on cars, trucks, diesels, tractors, snowmobiles and motorcycles. From complete engine rebuilds and balancing we can take care of your auto repair needs. Call us for a free estimate at 435-753-3190 or visit us on Facebook HERE!
Thanks to Baker Machine for being one of our 2013 CrossFit IoTA T.E.A.M. sponsors.
Together Everyone Acomplishes More
Article of the Day: 3 Stretches to Help Achy Wrists and Prevent Carpal Tunnel – Read complete article HERE
STRENGTH – Snatch
(1x) PCV (1x) Bar
(1x) PVC (1x) Bar
12 min On the Clock
4 min – 3 Muscle Snatch Every Min On the Min
4 min – 2 Power Snatch EMOM
4 min – 1 Snatch EMOM This should be a full squat where the skill level allows. If this is is something you are still working on then preform 1 Power Snatch and 1 Overhead Squat
Note: loads should increase between the three sets
4 min AMRAP - Row For Distance
2 min Rest
4 min AMRAP
10 Overhead Squat (75#/55#)
Chest to Bar Pull-ups
Score: Row distance & Total rounds separately
Happy Birthday Ben Snow.
Article of the Day: CrossFitters: Why I Haven’t Taught You to Kip – read complete article here.
60 sec Hollow Rock
30 sec rest
120 sec Plank
30 sec rest
10 Scare Crow (5#/2.5#)
10 Scap Push-up
5 Scare Crow – I,Y,T (5#,2.5#)
10 Scarp Push-up
3 x 3-5 reps of dead hang pull-ups, neutral grip
Do pull-ups with a 7 sec controlled decent
90 sec between sets, add weight or use band to stay with in rep scheme
Sumo Deadlift High Pull (95#/65#)
30 box step ups with you KB or Barbell
(Hold Kettlebell in front of you, Barbell can be in the front or back rack)
Sumo Deadlift Highpull
“There are only two options regarding commitment; you’re either in or you’re out. There’s no such thing as life in-between.” -Pat Riley
For the month of December we will be holding Yoga at the north box on Thursday nights at 7:00 pm instead of 8 pm. See you there!
6 x 3 Front Squat (2,2,x,1)
(2 seconds down, 2 second pause in the bottom, explode up, 1 second reset at the top)
15 Knees to Elbows (focus on touching your knees to your elbows on these)
60 Double Unders (3:1 singles)
Start with 50 Sit-ups
10 Medball Squat Clean
Finish with 50 Sit-ups
We finally have our new IoTA Hoodie’s designed and ready to order!!
The sweatshirts are a heavier 10 oz sweatshirt with a Sherpa lined option in the zip up for an additional $20. The long sleeve hooded shirts we have samples of so you can see how great these are. We will have the samples of the shirts at the north gym on Monday and the south gym on Tuesday for you to check out.
If you would like one of these great looking new long sleeve shirts or sweatshirts, get your order placed below this week. We will be turning in the order for production on Friday December the 6th. Apologies for the short notice, but we are getting these done quickly so we can have them in time for Christmas.
a) Credit Card (Pay Pal) – Please Click HERE
b) EFT – If you selected EFT as your payment method and you have Auto-pay set up with us, then we will take care of debiting the payment on or before the 29th of November. You don’t need to do anything else.
c) Drop payment off to us at either our North or South location.
Happy Birthday Linda Rupp!!
Both the North and South Locations will be holding WOD’s tomorrow at 7:30 am.
Just a reminder that we will be having a limited class schedule tomorrow of classes at 5:15, 6:15, 7, 9am and 5pm.
Complete as many rounds as possible in 12 minutes of:
12 Box Jump (24″/20″)
6 Thruster (95#/65#)
6 Bar-facing burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiance Paula Paulk.
Compare your previous score HERE.