Reminder, tonight is the initial Monday Night Yoga. See you there! MetCon 3 RFR (1min each) Russian Swings (24/16) Down Ups Cal Row Rest “While one may encounter many defeats, one must not be defeated.” – Maya Angelou
rounds for reps
With improved fitness comes improved health. And a host of other really fun and good for you things! MetCon 3 Rounds for Reps 300m Row 9 Power Snatches (95/65) ME DUs Rest *Score = Total number of DU reps… Read more »
Kim has been doing a lot of really good work over the holidays! We’re proud of you, Kim! MetCon 4 Rounds for Total Reps (Fight Gone Bad style) Power Cleans (95/65) Front Squats (95/65) Double Unders Rest *1min at… Read more »
Strength is empowering. Knowing you are strong is a wonderful feeling, right Jenn? WL 15 – 20min to find 1RM Squat Snatch MetCon 3 Rounds for Total Reps Calorie Row Burpees Rest *1min at each station *Keep track… Read more »
Working against the clock today. Let’s remember to have some fun! MetCon 3 Rounds for Reps 3min Clock 500m Row ME DUs Then 1min Clock ME T2B 3min Rest Lots of stuff. Does that make sense, here?
It was a great day, yesterday, and I appreciate the strength and support of the Iron Hero CrossFit community! Thanks to everyone who came out to do the Hero WOD “Helton,” and who came out to my parent’s house… 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