fran

CrossFit WOD – 181003

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 »

CrossFit WOD – 170728

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  

CrossFit WOD – 160829

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 »

CrossFit WOD – 160208

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 »

CrossFit WOD – 160202

    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 »

Holiday Party – 151212

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 »

073015 – “Fran” is a 4 letter word…

…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 »