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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:






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Thanks to PROGENEX for being one of our 2014 CrossFit IoTA T.E.A.M. sponsors.

Together Everyone Accomplishes More

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3-26-15 CrossFit Games Open 15.5

Well the final workout of the Open is HERE!!


27-21-15-9 reps for time of:
Row (calories)

M 95 lb.  F 65 lb.

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look cuteSTRENGTH
12 min EMOM
1 Power Snatch
1 Overhead Squat
1 Hang Power Snatch
1 Overhead Squat

12 min AMRAP
7-Pull Ups
150 m run
7-Kettlebell Swing (53#/35#)
Coaches Challenge – Heavy Kettle Bell (70#/53#)

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1 min Arms Only Row
15 sec rest
1 min Right Arm Waiter Walk
15 sec rest
1 min Left Arm Waiter Walk
15 sec rest

Death by strict pull-up – 10 min MAX
1st Min – 1 rep, 2nd min – 2 reps etc.
if you hit 9 in the 9th min, then last set is a max effort set

20 Sit-up
15 Wall Ball (20#-10′ / 14#-9′)
10 Box Jump (24″/20″)

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STRENGTH – Clean and Jerk
12 min EMOM
3 Deadlift – 2 Cleans

400m row
12 Toe to Bar
10 Clean (135/95)

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keep goingSTRENGTH – Front Squat
5×5 – heavier each set
– After each odd set of front squats complete 3 Strict Pull-ups with 10 sec hold at the top of final pull-up

13 min AMRAP
9 Thrusters (95#/65#)
15 Push-up
21 Double Unders (2:1 Singles)

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3-21-15 Tinkering Trainers

Saturday 7:30 am WOD. If you haven’t been on a Saturday in a while come down and have some fun with us!! Saturdays are always a good time where we can just enjoy a little exercise together, it’s what we do.

Tinkering Trainers
By Andréa Maria Cecil

CFJ_PrgrammingCrossFit coaches detail their successful and unsuccessful programming experiments in the search for measurable, observable and repeatable results.

CrossFit athletes are a skeptical bunch. They like to experiment and tinker and tweak. For Kurtis Bowler that meant messing around with strength-biased programming for his affiliate, Rainier CrossFit.

“Every year or year-and-a-half, there’s an influx of newer people,” said the owner of the 10-year-old gym in Washington state.

And with new people come new ideas—or old ideas made new again. Inevitably, they want to try other training methods besides the standard group programming to improve their fitness. Bowler is happy to oblige.

“I have found that the best way for them to learn that that stuff doesn’t work (in improving overall fitness) is for them to give it a go.”

So he steps aside, lets them have their moment and then encourages them “to look at the numbers.” At the end of the day, data always wins.

“I have found that we always come back to just programming CrossFit,” said Bowler, who is on CrossFit’s Level 1 Seminar Staff.

Many affiliates have fiddled with programming over the years. Sometimes coaches initiated the change. Other times it was members. In either case, box owners said they came out of the experience with a renewed appreciation for Greg Glassman’s original prescription.

“For the fitness that we are pursuing, every parameter within your control needs to be modulated to broaden the stimulus as much as possible,” Glassman wrote in “What Is Fitness?” “Your body will only respond to an unaccustomed stressor; routine is the enemy of progress and broad adaptation. Don’t subscribe to high reps, or low reps, or long rests, or short rests, but strive for variance.”

Continue reading the complete article HERE

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3-20-15 CrossFit Games Open WOD 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.


3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

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