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PROGENEX products are specifically formulated for the highest level of athletes—both professional and recreational. Today, NFL, NBA, NHL and NBL players alike have felt the PROGENEX difference. Add to that Olympic skiiers, North Pole expeditioners, CrossFit Games champions and a host of other athletes who all say the same thing: PROGENEX is legit.

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:






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 Acomplishes More

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STRENGTH – Clean and Jerk
15 reps at the same load every 40 seconds
1 – Power Clean
1 – Hang Power Clean
1 – Jerk
(Load should be on the moderate side, 65-75% range and you should be no where near failure)

10 -> 1
Push-up & Sit-up
20 Clean (155#/105#)

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12-17-14 Cold War Announcement

In case you missed it we have started announcing information about this years Cold War over at our event website. Be sure and keep up with all the happenings if you are competing, volunteering or just want to come watch! It’s going to be a great time Jan 2 & 3rd. Visit to stay up to date.

2×2 Reach, Twist and lift
20 Scap Push up
30 Scare Crow
40 Band Pull-aparts

15 min AMRAP
2 Wall Ball (20#-10’/14#-9′)
20 Double Unders (60 Singles)
4 Wall Balls
20 Double Unders
6 Wall Balls…
you get the idea.
Score will be the total number of wall balls completed
If you complete the round of 10 you score would be 30, the round of 14 would be 56, the round of 20 it would be would be 110 and so on…

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12 min to complete
5 sets – 1 Snatch Balance + 1 Overhead Squat
All 5 reps should be at the same load and should be As Heavy as Possible
Work light loads as you are warming up into this movement. Barbell will be taken from the rack.

1000m row
50 kb/db snatch alternating arms
750m row
35 kb/db snatch alternating arms
500m row
20 kb/db snatch alternating arms

(loading is no heavier than a 40# Dumbbell or 35# KB for the men and 25# Dumbbell or 26# KB for the women)
Do not drop the KB or Dumbbell, control it all the way to the ground.

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7 min to set a 3 RM Back Squat

45 sec work – 15 sec rest
As Many Reps as Possible
Toe to Bar
Double Under (No Singles)
Russian KB Swing (70#/53#)
score each movement individually

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12-12-14 “Battle Royal”

7 Min. AMRAP
1 Hang Power Clean (155/105)
1 KB Swing (70/53)
1 Box Jump (30/24)
2 Hang Power Clean
2 KB Swing
2 Box Jump
3, 4,5,6… Continue until time runs out.

Compare your previous score HERE

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STRENGTH – Overhead Squat
12 min
5×5 at 80% of your 2 RM
If you do not know your 2 RM overhead squat then find it.
Barbell should come out of a rack.

3 min on 1 min rest
5 Power Snatch (75#/55#)
10 Sit-up
5 Russian Kettle Bell Swing (70#/53#)
10 Sit-up

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400m row
70 Wall Ball
100 Double Under (300 singles or 40 attempts if you do not have doubles)
70 Push-up
400m row

Article of the Day: Reflections of an Injured Silverback
by: Darren Barlow, Cross Fit 845, New York

Something that is always on my mind is injury, and more specifically injury prevention. Our main objective is to make life easier through better health and fitness. I’ve recently shared this article with or 3 people and thought it would be good to share with everyone. There are some great tips about things you can do to stay safe no matter where or how you choose to train. Read the complete article HERE

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