Have fun today and see you tomorrow! At Home Tabata = :20 on / :10 off for a total of 8 rounds (4 minutes of working time, in total) So… Tabata Run 4min Rest Tabata Pushup 4min Rest Tabata… Read more »
Let’s get to rowing and squatting! This day was last done on October 19, 2015 Strength/Skill 15min to Find 1RM Front Squat MetCon Tabata Row *Score is total calories
Sometimes, we miss the warmer weather, huh? Get ready for Christmas! Reminder of upcoming Holiday Hours: Wednesday, December 23rd: normal hours Thursday, December 24th: 5:30am, 9am, and noon (no evening classes) Friday, December 25th: closed Saturday, December 26th:… Read more »
We may run out of places but we’re gonna play hide the poopface on a weekly basis… Thanks to everyone who came in and participated in their monthly FMS. We found out some important things. We will continue this… Read more »
One of the many things we did on our Vala’s bonfire adventure! We’re coming up on the last few 1RM’s for the month. So, why all the testing? This is our chance to see where we stand AND since… Read more »
Don’t forget about post workout mobility and stability work, like these guys. You want to move better, you gotta work on it, right Jon? ***Grand Opening Celebration for Iron Hero CrossFit brought to you by Evolve Paleo Chef and… Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!