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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 Accomplishes More

Posted in Announcements | 9 Comments

4-17-15 Tabata Something Else


Complete 32 intervals of 20 seconds of work, followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 intervals are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises, other tan the 10 seconds. The total reps from all 32 intervals are totaled for your final score.

Compare your previous score here.

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10 Min EMOM
1 – Power Clean
1 – Step Lunge with each leg
1 – Hang Power Clean

1 – Push Press (115/80) – 2-Box Jump (24/20)
2 PP – 4 BX
3 PP – 6 BX
and so on until you reach
10 PP 20 BX

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1 min Hollow Hold
1 min Plank
50 Pull-a-parts
20 Scarecrow
20 Scap Pushup

7 – Overhead Squats (95#/65#)
10 – Burpees
7 – Toe to Bar

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10 min EMOM
2 Reps of your choice (power, squat, hang… work your weakness)
Increase load @ 5 min, but choose a load that allows you to hit every single rep

15 min AMRAP
30 DBL’s (2:1 Singles)
20 Sit-Ups
10 Wall Balls (your choice on weight)

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STRENGTH – Back Squat
2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%
rest aprox 60 sec. between sets

150 m Sled Pull (55#/35#)
7 Squat Clean (135#/95#)
14 Hand Release Push Up

CrossFit On Day: (3x) 1000m – 3 min rest between efforts (+- 5-7 sec)
CrossFit Rest Day: 5k Time Trial

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4-10-15 “Daniel”

“Daniel” Daniel CrabtreeDedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

For Time: 50 Pull-ups 400m Run 21 Thrusters 800m Run 21 Thrusters 400m Run 50 Pull-ups

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4-9-15 And the winner is…

STRENGTH – Clean and Jerk
15 min Ever Min on the min
3 Touch and Go Reps –
Increase load at 5 min
The final 5 min should be about 60-65% OF YOUR 1 rm

Double Unders (3:1)
Sit Ups

Double Unders (3:1)

Compare your previous time HERE.

Here is the moment you all have been waiting for….drumroll please…..after 45 days of full compliance to the  2015 whole 3O nutrition challenge, we have a winner!

Congratulations Sue Farmer!!!



“The nutrition challenge was very beneficial.  It naturally put me on track to eat more veggies, drink more water, and slay the sugar demon!  It was fun to try Whole30, and I felt more energized when I started eating clean.  Workouts felt invigorating when fueled by real food.  It was a lot of fun searching new recipes, and even though it takes a little more planning to eat right, it’s worth the effort.  I’m convinced that nutrition has an undeniable connection to health and happiness!”

A special thanks to PROGENEX for the great products for winner.

Now the challenge is over you may be thinking what’s next?  I highly suggest checking out the Whole 9’s page..Life After Your Whole 30.  Tons of info on what your next step should look like, and how to maintain your gains that you made.  We hope that everyone who participated found something valuable in their experience in the past 45 days.  As always feel free to check with any of your coaches if you have specific questions regarding nutrition.


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