We’ll be placing the shirt order on Tuesday so please fill out the order before then to guarantee a size! Note we have added a zip-up hoodie to the options. Venmo @iota-fitness or bring cash and put it in the cash box at the gym. Hats and towels are ready to be picked up so if anyone would like one just let us know hats are $25 and towels are $15.

A. Strength


7 sets of 3 reps every 1:15

*Build with each set, keep both have pronated (overhand) grip

B. Conditioning

In teams of two, split reps however you like, both run at the same time

3 rounds for time

1000m Row

100 Kettlebell Swings 53/35

100 Abmat Sit-ups

Buy out with an 800m run or a 2 mile bike

Recent Posts

See All


A. Strength Strict Press 4 sets of 5 reps B. Conditioning 3 rounds for time of: 20 Cal Row 15 T2B 10 Push Press (115/75) 12 MINUTE CAP If you want to level-up challenge yourself to complete all T2B un


A. Strength 20 minutes to build to 3RM Front Squat B. Conditioning 9 minute AMRAP 3,6,9,12,15.... Burpees Wall Balls (20/14)


A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s