By plane, train, automobile… or bike. Come on in. Partner WOD AMRAP22 60 DUBs 50 WB (20/14) 40 Russian Swings (24/16) 30 C2B 20 V-ups *Synchronized except DUBs “Don’t let yesterday take up too much of today.” –… Read more »
Miles with the full clap and jump on his burpees this week. AMRAP10 20 American Swings 10 C2B Pull ups *break = 10v-ups “Set your goals high, and don’t stop till you get there.” – Bo Jackson
Throw back to Chris holding his white elephant gift. ***Reminder no 10AM class today. ****Holiday WOD starting at 8AM. 12 Days Of Christmas Rope Climb (15’) DB Squat (35/25) DB Hang P CL (35/25) C2B Pull ups Burpees Am… Read more »
Ben likes to make heavy weights look easy. Here he is with a few floor presses between rounds of rowing. E3MOMx6 5 ea DB Box Step ups on 20” (50/35) 10 V-ups 10 Down Ups “Success at the… Read more »
Payton helping his team move the sled for some reps last week. MetCon Partner 20 min AMRAP 400 Sled Pull (180/135) 20 Pull-ups 40 DB Box Stepups (50/35) 20 V-ups *Both partners must do all movements “One can choose to… Read more »
Brooke has gotten strong and we’re all about to get a bunch stronger over the next 4 weeks… For those of you maxing out today for our strength program, make sure you get here a little bit before 11am… Read more »
Do you miss the warm weather? Your last chance to try Iron Hero CrossFit for free is tomorrow (Monday, 2/8) all day. This is because of the snow day we had on Tuesday of last week. You’re not… Read more »
Thanks to everyone who came out to the IHCF second ever Stink N Drink! We even had a couple of friends from CrossFit Elkhorn stop out! We had lots of people come out to the Drink part of the Stink… 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