John knocking out some box jumps. MetCon 4RFT 15 Thrusters (95/65) 15 Pull-ups ** **Rx+: C2B Then Skills work “The best preparation for tomorrow is doing your best today.” – H. Jackson Brown Jr.
It’s a day to do max effort. Way to make it through the week! “Lynne” 5RFR (Max Reps) Floor Press Strict Pull-ups “No matter the situation, remind yourself, ‘I have a choice.’” – Deepak Chopra
“Cindy” looks forward to challenging you today. “Cindy” AMRAP20 5 Pull-ups 10 Push ups 15 Squats “Good, better, best. Never let it rest. Until your good is better and your better is best.” – Tim Duncan
Putting in consistent effort will yield the gainz. Conditioning “Jackie” 1000m row 50 Thrusters (45/35) 30 Pull-ups “If you only ever give 90% in training then you will only ever give 90% when it matters.” – Michael Owen… Read more »
Mitch and Ben a couple weeks ago during a competition. AMRAP 20 (IGYG) 100m Sprint 5 Pull ups 10 Push ups 15 Squats Rx+: C2B “Obsessed is just a word the lazy use to describe the dedicated.”… Read more »
Hallowod today. Be sure to dress up! ***Please note there will be NO 10AM class on Saturday. Just 9AM Hallowod. This will give us the opportunity to go support Coach Chris & the lovely Katie at Battle in the Bluffs.****… Read more »
Nick taking a moment to smile during this past weekend’s deadlift ladder. “Cindy” full of “Grace” For Time 1 Clean & Jerk (135/95) 1 Rd of “Cindy” 2 C&J 1 Rd of “Cindy” 3 C&J etc til 10 C&J… Read more »
Great job to all three of our teams this past weekend at Festivus. Your Iron Hero Family is proud of you. Each of you pushed yourselves and your partners to work hard through all the wods Saturday. Way to go!… Read more »
Derrek with some pull-ups. Come check out Iron Hero this week during our free week. M/W/F: 5am, 6am, 9am, noon, 4:30pm & 5:30pm T/Th: same as M/W/F plus 6:30pm Sat: 9 am, and 10am 10 RFT 5 Pull-ups 5… Read more »
Brooke and Sarah like to have fun both working out and stretching. Partner WOD 5RFT 50 WB (20/14) 30 Pull-ups *break up how you want **Rx+: 6 Rope Climbs (15′) “What we seek when we wander usually leads… Read more »
A day to go heavy and unbroken with your deadlifts.
50 Hollow Rocks
“When something comes easy, you usually let it go the same way.” – Nora Roberts