If you haven’t had the chance to come out and give CrossFit a try, you’re missing out on what might be the best decision of your life! BB 3×20 Goblet or DB Front Squats *Pick the weight *Can also… Read more »
3 rounds for time
It’s always good to have a group of people working on the same mission as you in case you fall down… “Nasty Girls” 3 RFT 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95) Let’s have… Read more »
9am is 9:30am today. Back to regularly scheduled class times after that! Don’t forget! WL 15-20min to find 1RM Power Snatch MetCon 3 RFT 10 Power Snatches (115/80) 100m Run *8min Cap Movin’ on up to a… Read more »
If you’re wondering, the answer is, yes: we are having free bootcamp at 10am! MetCon (completed 3/13/16; search 160323) 3 RFT 20 Box Jumps (24/20) 20 Alternating DB Snatches (50/30) 1min Rest *12min Cap If there… Read more »
Our Iron Hero Athletes are getting freakin’ strong! …gonna have to buy some more plates… Don’t forget to put in your honey orders by this Friday! Signup sheet is on the whiteboard. MetCon 18min AMRAP 10 S2OH (135/95)… Read more »
Lindsay showing us some great mobility/stability as you need both if you’re going to overhead squat and do it well. Nice work, Lindsay! Don’t forget our Stink N Drink is tonight! It is the last one we’re having until… Read more »
Keep yourself hydrated and keep a little bit of regular ol’ table salt in your water. Keep things in balance, eh? MetCon 3 RFT 400m Sandbag Carry (40/30) 20 Jumping Pullups 10 Sandbag Power Cleans (40/30) *15min Cap… Read more »
Thanks to everyone who decided to come out and try Iron Hero CrossFit during our Free Week! It was great to meet you and to show you a bit about what we do here, who we are, and the… Read more »
Why would you work for a beach body as summer approaches? Wouldn’t it make more sense to have it year ’round? Strength/Skill EMOMx10 1 Heavy Pullup MetCon 3 RFT 20 Box Jumps (24/20) 20 Alt DB Snatches (50/30)… Read more »
Don’t about our March Madness workouts this weekend! “Nasty Girls” 3 RFT 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95) *18min Cap Another benchmark WOD. Get excited!
Just remember last week when we all said “that’s it?” when the assault bike was involved.
30sec Mod Bike
15sec Slow Bike
15sec Fast Bike
*Score = total calories completed