STRENGTH – Clean 2 x Burgner Warm-up with Empty Bar 10 min 2 reps EMOM Squat Clean and Jerk at 70-75% of your 1 RM from last week
5 min REST
CONDITIONING 13.4 7 min AMRAP 3-Clean and Jerk (135#/95#) 3-Toe to Bar 6-6, 9-9, 12-12, etc
The New Year Has Brought Some Exciting Change… And, some of you may have noticed a few changes around the north box… including new members working out since the beginning of January. Well your eyes have not deceived you.
For the convenience of its members The Quad will keep its doors open for the month of January to make the transition smooth but all members have been granted full access to all three locations as of January 1, 2014 [CrossFit IoTA North, CrossFit IoTA South and The Quad]. With this merger, CrossFit IoTA gains a handful of incredible athletes and three top notch trainers: Brandon Carlisle, Kendle Watt and Ryan Davis. We look forward to them becoming part of our CrossFit family and are excited to get to know them and everyone from the Quad better. You may have already welcomed them this month, but if you haven’t, take the time to say hello, extend your hand and give them a place in our community.
Yet another positive addition to our already amazing CrossFit staff and family… WELCOME!