Workout of the Day

CrossFit Programming – Week of January 13th, 2020

CrossFit Programming – Week of Jan 13th, 2020     Monday Deadlift 12 minutes Build to a Heavy 5 Reps   “Dunk Tank” For Time 21-15-9 Hang Power Clean 155/105 Burpees Over Bar   Tuesday Gymnastics, Balance, & Coordination For Quality… Read more »

CrossFit Programming – Week of January 6th, 2020

CrossFit Programming – Week of Jan 6th, 2020     REMINDER:  ONLY BROWN LEVELS SHOWN   Monday Gymnastics 12 min EMOM Alt. 1) Freestanding     Handstand Practice  2) 1-3 Strict RMU   “Emergency Exit” For Time 12-9-6 Ring Muscleups 75 Doubleunders  … Read more »

CrossFit Programming – Week of December 30th, 2019

🚨Programming for Week of Dec 30th🚨     Reminder:  Only the BROWN Levels are shown Also, starting January 1st, 2020, we are making the programming changes we alluded to in our “What’s Coming in 2020” blog!  It’s for the better!… Read more »

CrossFit Programming – Week of December 23rd, 2019

🚨Programming for Week of December 23rd🚨     ✔️Reminder: This is BROWN levels only   ✔️The #800gChallenge is going strong and even those of you who are not participating, you can still up your fruits and veggies! Who doesn’t want… Read more »

CrossFit Programming – Week of December 16th, 2019

🚨Programming for Week of Dec 16th🚨 🎯Reminder: Only BROWN Level Shown   🎯We hope you guys had a great time at the Holiday Party! We look forward to this every year because it’s our chance to say thank you and… Read more »

CrossFit Programming – Week of December 9th, 2019

🚨Programming for Week of Dec 9th🚨 ✅Reminder: Only BROWN Levels Shown   ✅Don’t forget our Iron Hero CrossFit Holiday Party is taking place on Sunday, December 15th!  We want all you guys to be there so we can have some… Read more »

Programming for the Week of November 25th

🚨Programming for Week of Nov 25th – 30th🚨 ⚡️REMINDER: Only BROWN levels shown   ⚡️Thanksgiving is this week, as is Black Friday!   🐼Monday🐼 💥“Lunch Money” 12 min AMRAP Unbroken Sets 5 Strict Pullups 5 Strict HSPUs 5 Pistols ea/s… Read more »

Programming for Week of Nov 18th

🚨Programming for Week of Nov 18th to 23rd🚨   ⚡️Reminder: BROWN levels ONLY shown   ⚡️Thanksgiving is next week and we are doing some fun things the morning of! Don’t forget and make sure you’re there!   💥Monday💥 👀Pullups Build… Read more »

Programming for Week (Nov 11 – 16)

🚨Programming for Week of Nov 11th – 16th🚨   👽 Jessica has some special stuff planned for our IHCF family coming up over the next 1.5 months! Keep an eye out for FB Events, in-house signup sheets, and emails!  … Read more »

Programming for the Week

🚨Programming for Nov 4th to 9th🚨   ⚡️Remember this Saturday, from 9am to 11am, is going to be 20.5 AND our “Your Generations” themed workout!   Come in your best representation of your generation, whatever generation that is, and let’s… Read more »