27-21-15-9 – 151116

I hope you relaxed this weekend.  It’s time to get back to work!


Don’t forget:  this Friday is Iron Hero CrossFit’s second ever Stink n Drink!  As soon as we finish the 5:30pm class, we will be heading over to the Ice House Sports Bar for some food and some drinks (paleo drinks, of course).

Since I seem to be doing a poor job at making the video for the Thank You for our 500+ likes on Facebook, here’s some of the details:

We will be doing a giveaway of a whole bunch of junk/swag.  What exactly?

  1. An IHCF Tank Top ($20 value)
  2. An IHCF T-Shirt ($20 value)
  3. A 24 can case of FitAid ($72 value)
  4. A $129 IHCF Gift Card good for any of our services

All of this as a Thank You for helping us get to over 500 likes on Facebook!


There details of the giveaway will follow!


Stay tuned!



12min AMRAP of:

27 Russian Swings (24/16)

21 Goblet Squats (24/16)

15 Ab Mat Situps

9 Pullups


Startin’ the week with a bit of a lung burner!

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