Thanksgiving Schedule:

Wednesday 11/27: NO 7:30pm class
Thursday 11/28: Lift and Trot at 9am
Friday 11/29: NO 5:30 and 6:30am classes

IA hoodie pre-sale is going on NOW until December 3rd. Click the link in the blog to add your name to the list.

IA Challenge Weakness Work will be in class on Tuesdays and posted on the blog on Thursdays for you to complete on your own.


Workout


5 minutes on 1 minute off for 5 Rounds 

30 Wall Balls
20 C2 Bike Cals
10 Burpees
Max Single Arm DB Hang Clean and Jerks 

Fitness: 20 Cals 
Performance: 25 Cals 
Open: 30 Cals

Athletes: You should have about 1 minute on the DB.  If you have more time up the cals and increase the WB weight. This one is about pacing and continuing to move for 25+ minutes. 

THE BATTLE IS BACK! This year we will have a masters division, scaled and RX!
SIGN UP HERE

For the Masters Division all athletes must be 35 years or older by the day of the event!

1st place in Masters and RX get $500!
Prizes will also be given out to all of the teams who win an event!

There will be 3 Team WOD’s and 3 Floater (short individual)

The three team WOD’s and two of the floater WOD’s will be announced a week before the competition.

The last floater WOD will not be announced until WOD#1 and WOD #2 are complete, the day of the competition.

Floater WOD Rules- All floater WOD’s will be single person events. Only 1 teammate can compete in each floater WOD. Example: Team WOD Ripper has three athletes A, B and C. If A does floater WOD #1 and C does floater WOD#2 then B must do floater WOD #3.

Floater WOD #1 must be complete during WOD#1

Floater WOD #2 must be completed during WOD #2

Floater WOD #3 must be completed during WOD #3

STANDARDS

ATHLETES IN SCALED SHOULD BE ABLE TO COMPLETE MULTIPLE REPS AT THE WEIGHT/SKILL BELOW:

Clean and Jerk 115/75

Deadlift 225/155

Front Squat 115/75

Snatch (power or squat) 105/70

OHS 95/65

10 Double Unders, 5 Pull ups

ATHLETES IN RX SHOULD BE ABLE TO COMPLETE MULTIPLE REPS AT THE WEIGHT BELOW IN A WORKOUT:

Clean and Jerk 155/105

Deadlift 225/155

Front Squat 135/95

Snatch (power/or squat) 135/95

OHS – 135/95

“If you can do most of the “Girl” workouts as prescribed, you should probably do the RX division”

Comfortable with these skills in a WOD- Double Unders, Toes to Bar, Chest to Bar, Pistols

ATHLETES IN MASTERS SHOULD BE ABLE TO COMPLETE MULTIPLE REPS AT THE WEIGHT BELOW IN A WORKOUT:

Clean and Jerk 135/95

Deadlift 255/185

Front Squat 135/95

Snatch (power/squat) 135/95

OHS – 115/75

Comfortable with these skills in a WOD- Double Unders, Toes to Bar, Pull ups