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What does PROGENEX do? PROGENEX Recovery does one thing: enables you to get back to your training feeling and performing stronger after each session. PROGENEX More Muscle is a muscle builder. Together PROGENEX Recovery and PROGENEX More Muscle:
• GAIN STRENGTH.
• PERFORM BETTER, LONGER.
• OPTIMIZE BODY COMPOSITION.
• BUILD LEAN MUSCLE.
• MAXIMIZE MUSCLE SIZE AND STRENGTH.
Optimize Your Training with PROGENEX full product line. Learn more by visiting their website HERE.
Thanks to PROGENEX for being one of our 2014 CrossFit IoTA T.E.A.M. sponsors.
Together Everyone Accomplishes More
10 min EMOM
1 Power Clean
1 Hang Squat Clean
15 min AMRAP
2 Wall Walk (Sub 250 row if wall walks are not in your comfort zone)
15 KB Swing (53#/35#)
20 Double Under (3:1 Singles)
1 min Hollow Hold
1 min Plank
20 Scap Pushup
15-12-9 Thruster (95#/65#) and Pull-up
5 min rest
12-9-6 Thruster (95#/65#) and Pull-up
5 min rest
9-6-3 Thruster (95#/65#) and Pull-up
15 min EMOM – 1 Power Snatch
Increase load every 5 min or more often as needed
10 min AMRAP
30 Box Jump (20″)
15 Snatch (75#/45#)
20 Box Jump
10 Snatch (95#/65#)
10 Box Jump
As Many Reps As Possible
your score in the number or reps you complete at your heaviest load
Scale loads to your ability as light, med, heavy – but choose loads you can complete safely.
STRENGTH – BACK SQUAT
2 reps EMOM for 10 min @ 80% (10 total reps)
Hang Clean (155#/115#)
Med Ball Overhead Walking Lunge each leg
As of March 2nd we will no longer be have a 6 pm class. If demand increases we will gladly bring it back. If you need a code to get in to accommodate your schedule just get with Paul and we can make that happen.
We’re also changing up our membership fees and options effective March 2015 – Please contact Paul about this if you have any questions.
Monthly Membership, Unlimited Classes – $100 per month ($80 per month on Auto-Pay)
Couples (Husband & Wife – or an immediate family member) – $170 per month ($140/month on Auto-Pay)
Active police/fire/paramedic/military: 20% Discount $65 month on Auto-Pay
Active full-time students/K-12 Teacher: 20% Discount $65 month on Auto-Pay
Punch Pass: $60 – 10 visits – Valid for 60 days after purchase
PROGENEX Pro membership – Include the Progenex product(s) of your choice on Auto pay for 3 consecutive months and receive a 15% discount from MSRP
PROGENEX Elite membership – Include the progenex product(s) of your choice on Auto pay for 6 consecutive months and receive a 20% discount from MSRP
(Visiting affiliate members first visit is free! Please have your coach email or call ahead so we can greet you and are aware you will be visiting.)
Refer a friend and once they have signed, receive a $20 gift certificate valid for Progenex, Wrist wraps or any other affiliate SWAG!
STRENGTH – SNATCH
10x 45 sec per round
1 Snatch for the first 5 min – Full Squat
3 Snatch Touch and Go – Power or Muscle Snatch
600m-500m-400m-300m-200m-100m row for time
2 min rest between efforts
watch the clock for your min break decreasing each round by 100m and continue until you have completed each interval distance.
Start at 1000m and go down by 100m row