11-22-16

Important schedule changes for the Thanksgiving holiday:

Thursday – 1 class at 7:30 a.m. Friday – 1 class at 9:15 a.m. and 1 class at 5:15 p.m.

Congratulations and best wishes to Iota member Brandyn King on his recent marriage! There is a card for him at the box for everyone to sign.

Wod 1000m Row 50 KBS (53/35) 50 Box Jumps (24/20) 750m Row 35 KBS 35 Box Jumps 500m Row 25 KBS 25 Box Jumps

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5.18.21

A. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou

5.17.21

A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run

5.14.21

A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca