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CrossFit WOD- 180815

It’s pretty clear that kids take in what you are doing. Not sure who was more excited the other day, Daughter or Dad, when she was able to do a wall headstand. I do know both were eager to capture… Read more »

CrossFit WOD – 180808

A throw back to Katie in full recovery mode after playing with her good friend Nancy.   “Nancy” 5RFT 400m Run 15 OHS (95/65)   “Be like a postage stamp. Stick to it until you get there.” Harvey Mackay            … Read more »

CrossFit WOD- 180716

Rob super focused on getting the calories on the bike during Saturday’s wod.   For Time ** 50 DU Before each round 21-15-9 OHS (135/95) 21-15-9 C2B Pull ups   “Problems are not stop signs, they are guidelines.” – Robert H…. Read more »

CrossFit WOD- 180607

Rob and Kizzie working through the musicless mental wod.   E2MOM X8 Squat Snatch + OHS (5sec pause)   What makes you really come together under pressure is determination and focus and toughness. ~ Debi Thomas  

CrossFit WOD- 180330

Miles and Marty on their Sat morning run.   “Nancy”  5RFT 400m Run 15 OHS (95/65)   “The courage to be is the courage to accept oneself, in spite of being unacceptable.” – Paul Tillich

CrossFit WOD – 180116

Follow the chalk trail to some lifting fun.   EMOMx10 3 Power Snatch (155/110) 3 OHS (155/110) *Score= weight   “I’ve failed over and over and over again in my life. And that is why I succeed.” – Michael Jordan

CrossFit WOD – 171205

It’s a snatchy type of day.   EMOM x 9 4 P Snatch (155/110) 4 OHS (155/110) *Score= Wt   “It is not as much about who you used to be, as it is about who you choose to be.”… Read more »

CrossFit WOD – 171031

When was the last time you made it in for your Functional Movement Screening?   EMOM x 9 4 Power Snatch (155/110) 4 OHS   “Success is no accident. It is hard work, perseverance, learning, sacrifice and most of all,… Read more »

CrossFit WOD – 170922

After you play today, come join the rest of the Iron Hero Family for some fun. Check out the message board and athlete’s portal for more information on today’s stink n drink. Hope you see you there.   “Nancy” 5RFT… Read more »

CrossFit WOD – 170921

Squats for you, and you, and you… Squats for everyone today.   Strength 5×1 1 set is: 2 FSQ 2 BSQ 2 OHS Then L-sit work   “Being responsible sometimes means pissing people off.” Colin Powell