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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...

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5-25-15 – 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...

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7-10-15 “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,...

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8-7-15 “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...

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8-14-15 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,...

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11-13-15 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...

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11-27-15 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...

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12-11-15 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,...

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12-31-15 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...

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2-5-16 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,...

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2-12-16 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...

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2-19-16 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...

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5-12-16 “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...

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5-30-16 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...

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7-4-16

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...

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7-15-16

“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...

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8-12-16 “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...

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9-2-16 “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...

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9-23-16 “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,...

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10-25-16 “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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