hero wod

CrossFit WOD – 171111

It’s Veterans Day. We here at Iron Hero want to send a huge thank you to all you who have served in our military! Today’s WOD is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on February… Read more »

CrossFit WOD – 170902

“U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan,… Read more »

CrossFit WOD- 170704

Today is a Hero WOD, “Bradley” to celebrate Independence Day. Reminder, only two class times (9am and 10am).   “Bradley” Hero WOD 10 RFT 100m Run 10 Pull-ups 100m Run 10 Burpees 30 sec rest   “Today is the only… Read more »

CrossFit WOD – 170527

Memorial Weekend. While we gather for picnics and fun, be sure to take a moment to remember those that gave their all for our nation. They are the Heroes and reason for this time of remembrance. Today we will be doing the Murph… Read more »

CrossFit WOD – 161111

Happy Veteran’s Day!   Find a veteran.  Thank them.  Find someone who is currently serving.  Thank them. Maybe it’s someone you know.  Perhaps it’s not.  Thank them, anyway.   It is because of these people that we have the ability… Read more »

CrossFit WOD – 161109

Keeping in line with the named WODs this week, here comes “Rahoi.”   US FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6,… Read more »

CrossFit WOD – 161109

Seriously, have you done anything for yourself, lately?   FYI IHCF Members: Saturday’s class is a free class so make sure you use up your classes during the week and come on in on Saturday for the Hero WOD!  … Read more »

“Murph” – 160530

See you at 9am   Some information as to why we do the WOD “Murph” on Memorial Day.   Don’t forget.   “On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation… Read more »

Let’s Play – 151108

Captain Poop Face says let’s have some fun today!  Not everyday needs to be hard training…   Remember, IHCF Family: This Saturday marks the start of the 7:30am time slot that we are doing our Functional Movement Screenings.  Each athlete… Read more »

“Gallant” Hero WOD – 151107

Today is the day.  We are doing the Hero WOD “Gallant.”  Veterans Day is November 11th and this is our small way or saying “thanks.”   Taken from CrossFit.com: “U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester,… Read more »