Hotel Gym (2 Options) 4 Rounds (20 min cap) 400m (.25 mi) treadmill run 21 DB Thruster (35/25) 12 Burpees OR 1 mile run 50 goblet squat (35/25) 50 alt DB snatch (35/25) 1 mile run No Equipment 10 min EMOM 1) 15 air squat 2) 10 push up (or 5 HSPU) then 10 min AMRAP 30 Rev Lunge 20 Situps 10 Burpee

Name: Andrew Bauer Favorite exercise: Ab mat sit-ups Least favorite exercise: Power cleans Goal for next month: Get as strong as my brother Matt! What I love about IST: Great people. Chris, Brendan and Alex are all super nice and knowledgeable. All around fun place to get a good workout Hometown & Family members: From Duluth. I have a yellow lab. Something you probably didn’t know about me: I’ve lost 15 pounds since I started working out at IST. Thanks to Brendan Willis for

This month I want to share a few uses for casein and whey protein! Casein and whey protein powders are great for convenience and can taste really good when used correctly. I generally recommend getting vanilla or chocolate flavors. Any other flavor can be a risk, so beware! Casein Protein Pudding This is probably one of the best tasting and easiest recipes you will find. I will offer a few options, one for gaining weight and one for losing weight. If you have a sweet tooth, t

Friday Night Lights has been awesome so far. The first four workouts have challenged all of us and the suffering has brought us closer together. Spectators and new competitors have gained insight into the world of competitive CrossFit. For many new competitors, there will be struggles and possible frustration. We challenge you to take that frustration and turn it into a goal. Handstand push-ups got you down? Practice with a purpose. Cleans feeling heavy? Train with a purpose.