R.E.D. Friday 1/24/20Memorial Wod - PuccioFor Time -1000m Row30 Power Cleans @ 135/9530 Back Squats @ “ “1 Mile RunThis Memorial workout is dedicated to the memory of Eric Puccio, owner of CrossFit Haywire @crossfithaywire , (Temple, TX) who sadly passed away on August 19, 2016.

Thurs. 1/23/20Push Press - 5x5 Build To HeavyWod - For Time50-40-30-20-10Cal. RowDB Hang Snatch @ 50/3510 Burpees Over DB*(25-20-15-10-5Per Arm)

But There’s Always a Warm Up at the Gym😜

Wed. 1/22/20Squat Cleans - 10min EMOMBuild To Mod/Heavy 1Wod - For Time10 Rounds3 Deadlifts @ 155/1236 Box Jump Overs @ 24/2020 Dubs

Tues. 1/21/20Bent Over BB Row - 5x 8-12 RepsSSPush Ups - 5x 5-8 RepsWod - For Time21-15-9T2BSDHP @ 75/53Bar Facing Burpees

Mon. 1/20/20Dr. Martin Luther King Jr. DayWod - For TimeBuy In - Perimeter Run5 Rounds7 Thrusters @ 95/7314 KBS @ 24/2021 Air SquatsTri. Run

A warm welcome goes to Stephanie from our friends and neighbors at HEW Wellington! She’s relatively new to the competition scene, and just finished her first competition in December. She’s been training off & on for 4 years & she’s ready to step way out of her comfort zone👏Good luck Stephanie & welcome to the…

We’re Hosting, It’s Early, but why Procrastinate!!! In addition to the free shirt, there’s $10 off the registration fee to the first 15 competitors! $10 OFF , FREE SHIRT, COMPETE FOR $65!!!Registration link below.https://festivusgames.com/info/52714#festivusgames

To all our animal lovers! This is our next 5K for February. It takes place on February 15th at Commons Park in Royal Palm Beach . Price is $25, but will increase after February 1st. Registration link is below.Make it your first 5K with the support of your iQ family! Some of our seasoned runners…