11-20-13 Cold War Registration Info

WE HAVE OPENED VOLUNTEER REGISTRATION for Cold War 2014. If you would like to Volunteer to help at Cold War 2014 now is the time to sign-up! Just click this link HERE and fill out the form. Cold War 2014 Athlete Registration will open on Thursday November 21st. More info on both HERE.

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Gymnastics
90 sec Hollow Hold
30 sec rest
60 sec Superman Hold
60 sec rest
20 tuck-up
15 leg circles right
15 leg circles left

(3x)
10 Scare Crow (5#/2.5#)
15 Scap Push-up

Strict Pull-up (use a band if needed or load with a weight belt)
3 Max effort Sets

CONDITIONING

13 min AMRAP
7 KB Swing (53#/35#)
11 Sit-up
(15 Push Up to start and then at 4, 8, 12 min)

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About Paul @ CrossFit IoTA

For me, fitness is a source of joy, and it takes many forms. I pursue CrossFit, Running and Cycling, all toward the end of becoming a better athlete and a more well-rounded human being. The bottom line, Speed, Strength, Power, Cooridination, and Progress, this is what I am after. As a CrossFit Endurance certified trainer, I hope to inspire you to change your life for the better by taking control of your well being and increasing your level of fitness.
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