1-10-15 The Winds of Change


I am happy to announce that Coach Cerissa Hebdon will be purchasing the South gym and has already applied for affiliation with CrossFit HQ. I know she is the right person to pass along such a wonderful affiliate along to.

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I couldn’t be happier for her and everyone else. She will be amazing and take such great care of everyone at our South Location. I also know that we have an amazing friendship and business relationship and will enjoying working with her as a fellow affiliate owner. I am confident that both communities will continue to prosper together. Our focus and goal will be to continue help and inspire everyone to be better; to be the best that you can be in all aspects of your life.


I am confident that we can continue to grow and develop into better people. We can all achieve the goals we want if we will simply change and step out of our comfort zone. Use this time of change to your advantage by recommitting yourself to your goals. Do what you wanted and be who you wanted to become the first day you walked in through the door. NOW IS YOUR TIME!  “If you do what you’ve always done, you’ll get what you’ve always got.” – Paul Whitteker, Head Coach, CrossFit IoTA


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A. Conditioning “Lumberjack 20” 20 Deadlift 95/65 400m Run 20 KB Swings 53/35 400m Run 20 OH Squat 95/65 400m Run 20 Burpees 400m Run 20 Pull ups 400m Run 20 Box Jumps 24"/20" 400m Run 20 Power Cleans


A. Strength Bench Press (pick a weight that will allow you to hit all reps unbroken roughly 50-60% of a 1 rep max) 12, 10, 8 B. Conditioning 4 Rounds For Time 15/12 Calorie Bike 10 Wall Balls 10 Toes-