1-4-16

No 4:15 pm class tomorrow. Everything else for the rest of the week will be as listed in the 2016 class schedule.


2016 Schedule

CONDITIONING (5x) 20 Wall Balls 20 Sit Ups 4 Burpees to start and at the top of the min until you have completed 5 rounds or reach the 15 min time cap – add one second to your time for every uncompleted rep

I don’t even now where to start on Cold War 2016! We have so many amazing people at our gym that where willing to help put on such a great event. Liz and Erin, thanks for another great job on the scoring. Jessica, John and Mike thanks for covering the event and athletes on social media. Scott, Tyler, Megan and Brian the equipment transitions where flawless! Ryan, Cerissa, Stacey, Becca, Missy, Lindsey, Steph and everyone else that jumped in and helped Judge and keep the ball rolling, you where all incredible.

It was a ton of fun to watch Daryl, Melissa, Sue, Ronnie, Tam, Tom and Jeff all compete. They all did so well and they represented our box. So many times over the weekend I would watch each of them and was so proud of the effort they where putting in. Well done everyone. Be sure to checkout http://www.iotacompetitions.com for event info and all the pictures and even more info is over on Facebook on the Iota Competitions page.

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A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb