Kristen in round 1 of the 5 Tuesday morning. “Fran” Benchmark WOD For Time 21-15-9 Thruster (95/65) Pullup Optional buyout: “Midline” 50 Ab mat Situps 100 Russian Swings 50 Ab mat Situps “A champion is someone who gets… Read more »
Connie and Brant both putting in hard work at their own levels. MetCon Unbroken “Fran” 45 Thruster (95/65) 45 Pull-ups “Effort only fully releases its reward after a person refuses to quit.” –Napoleon Hill
Britt is strong with the squats. Good thing, since we’re using them today, huh? Remember: September 3rd, from 8am (lasting a couple of hours), we will be doing our Challenge Finals. Bring your “A” game, your appetite, and your… Read more »
Do something for yourself, today Today (Monday) is your last day to experience Iron Hero CrossFit for Free! These things don’t come along very often and everybody gets to take part if they want! MetCon For Time 21-15-9… Read more »
MetCon 21-15-9 for time Pullups DB Thrusters (30/20) *9min cap Buy Out Accumulate a total of 2 minutes hanging from the pull-up bar (could be hollow body, L-sit, tuck, etc) If, for some reason, we… Read more »
This is during Fran at the competition this last weekend. And yes, I make poop faces… Let’s have some fun today at our first annual Holiday Party @ Iron Hero CrossFit! Games! Food! Ugly Sweaters! White Elephant Gift… Read more »
…that 4 letter word? It’s not what you think. Or maybe it is. Hey! Guess what? Our FREE MOBILITY SEMINAR is coming up a week from tomorrow. Yes. Work on those movement issues, potentially give yourself some relief from… Read more »
Throw back to Franny running up the rope.
Sat Partner WOD
3k m Row
12 Rope Climbs
*teams of 3, 2 people working at a time.
Optional Buy Out
“Only I can change my life. No one can do it for me.” – Carol Burnett