Workout of the Day

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 »

Programming for the Week

🚨Programming for Oct 28th to Nov 2nd🚨   *ONLY BROWN LEVELS SHOWN*   💥Monday💥 🦄Front Squat 8, 5, 3, 1 Building   🦄“Cloud 8” For Total Reps 20 sec of Goblet Squats Rest 10 sec 20 sec of Plank (add… Read more »

Programming for the Week (10/21 to 10/26)

🚨Programming for Oct 21st to Oct 26th🚨   🦄We are well into the CFG Open, here. For those of you registered and competing with it, continue to have fun with it! This is a time for growth and fun!  … Read more »

Programming for the Week

🚨Programming for Oct 14th through Oct 19th🚨   💥Monday💥 ⚡️Deadlift 15 minutes Build to a Heavy 3 Reps   ⚡️“One Last Thing…” For Time 21-15-9 Deadlift 225/155 Toes to Bar Any Break on DL or TtB is 10 Air Squats… Read more »

Programming for the Week

🚨Programming for Oct 7th to Oct 12th🚨   💥Monday💥 ⚡️“Shock Absorber” For time 30 Squat Clean 95/65 30 Burpee Over Bar 60 Box Jumps 30 Burpee Over Bar 30 Squat Clean 95/65   💥Tuesday💥 ⚡️Strict Press 12 Minutes Build to… Read more »