5-15-15 DT
Small change for tomorrows schedule, we will only be holding the 5:15 pm class in the afternoon on Friday. All the morning classes are still at the same time. “DT” (5x) 12 Deadlift (155#/115#) 9 Hang...
View Article5-25-15 – Memorial Day Murph
One class tomorrow at 8 am. As is our annual Memorial Day tradition, we will be Honoring one of our hero’s! In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in...
View Article7-10-15 “Jack”
“JACK” Complete as many rounds as possible in 20 minutes of: 10 Push press (115#/85#) 10 KB Swings (53#/35#) 10 Box jumps (24″/20″) Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma,...
View Article8-7-15 “The Chief”
“The Chief” Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been...
View Article8-14-15 Rahoi
“Rahoi“ Complete as many rounds as possible in 12 minutes of: 12 Box Jump (24″/20″) 6 Thruster (95#/65#) 6 Bar-facing burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield,...
View Article11-13-15 DT
“DT” (5x) 12 Deadlift (155#/115#) 9 Hang power clean (155#/115#) 6 Push jerk (155#/115#) In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF...
View Article11-27-15 Rahoi
Just a reminder that we will only be holding two classes tomorrow at 8 am and 9 am. “Rahoi“ Complete as many rounds as possible in 12 minutes of: 12 Box Jump (24″/20″) 6 Thruster (95#/65#) 6 Bar-facing...
View Article12-11-15 Jack
“JACK” Complete as many rounds as possible in 20 minutes of: 10 Push press (115#/85#) 10 KB Swings (53#/35#) 10 Box jumps (24″/20″) Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma,...
View Article12-31-15 The Chief
“The Chief” Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been...
View Article2-5-16 Rahoi
“Rahoi“ Complete as many rounds as possible in 12 minutes of: 12 Box Jump (24″/20″) 6 Thruster (95#/65#) 6 Bar-facing burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield,...
View Article2-12-16 Tommy Mac
As a Ranger, Sgt. Thomas R. MacPherson selflessly lived his life for others and distinguished himself as a member of the Army’s premier direct action raid force and fought valiantly as he served his...
View Article2-19-16 DT
“DT” (5x) 12 Deadlift (155#/115#) 9 Hang power clean (155#/115#) 6 Push jerk (155#/115#) In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF...
View Article5-12-16 “Daniel”
“Daniel” Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. For Time: 50 Pull-ups 400m Run 21 Thrusters 800m Run 21 Thrusters 400m Run 50 Pull-ups...
View Article5-30-16 Memorial Day “MURPH”
One class tomorrow at 8 am. As is our annual Memorial Day tradition, we will be Honoring one of our hero’s! In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in...
View Article7-4-16
We’re going to celebrate Independence Day by choosing a HERO WOD! We will be holding one class tomorrow at 8:00 am. If you’re coming be prepared and have one in mind. You can see one list HERE and...
View Article7-15-16
“Moose” 1000 Meter Row then (10x) 7 Bar Facing Burpee’s (7 to represent the month of July that he was K.I.A.) 3 Thrusters (95#/65#) (3 to represent the day in which he was K.I.A.) finish with 1200...
View Article8-12-16 “Randy”
“Randy” In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Strength 15 minutes to establish 1RM snatch or squat snatch Rest 3...
View Article9-2-16 “Griff”
Strength Snatch 12min EMOM Rest 1min between movements 3X5 muscle snatch AHAP 4X2 power snatch 70-75% 3X3 snatch deadlift 110-120% Wod “Griff” 800m run 400m run backwards 800m run 400m run backwards...
View Article9-23-16 “Wittman”
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado,...
View Article10-25-16 “Widow Maker”
Wod “Widow Maker” 15 Double Unders (4:1 singles) 15 Burpees 15 Box Jump (20) 15 Pull-ups Previous times here https://iota-fitness.com/2015/08/20/8-21-15-widow-maker/
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