Can I Get 6-Pack Abs from Running?

Can I Get 6-Pack Abs from Running? Short answer? It definitely couldn’t hurt!  But let’s dive into the details so you don’t put together a bunch of “junk miles,” so to speak. How Often Should I Run? It depends, really…. Read more »


Partner Day! MetCon/Cardio 3 RFT 50/35 Cal Row 40 V-Ups 30 Down Ups *Partner 1 can only work on one part while the other partner is holding themselves from the pullup bar or in a support position on the rings… Read more »


Don’t forget to start your BINGO sheets!  (there is a Nerf gun square in there you wont want to miss)   Cardio AMRAP 18 400m SB Carry 21 Lying Toe 2 Rig *Lying knee raises, lying toe raises, lying toes… Read more »


Ben prefers the invisible assault bike most days. MetCon/Cardio 15-12-9 Cal AAB WB (20/14) –At 5min- 21-15-9 RSw (24/16) Down Up -At 10min- DB PPress (50/35) Pullup -15min Cap- *Score = 3 separate times, remaining time is rest time in… Read more »

CrossFit WOD – 181221

Flashback to Robin Hood showing up at our Holiday Party!   MetCon 4 RFT 5ea Side Barbell Bulgarian Split Squats (135/95) 10 Strict C2B Pullups 10 V-Ups   Optional Buy Out “Strict Gymnastics”   Single leg strength is up there with… Read more »

CrossFit WOD – 160910

Don’t forget:  free bootcamp is here at 10am each week (unless we let everyone know otherwise).  See you here!   MetCon   12min AMRAP   20 HSPU 200m Run 20 Hollow Rocks 5 Front Squats (185/130)   *HSPU Progression:  elevated… Read more »

CrossFit WOD – 160609

Good thing these ladies are strong women!   Strength/Skill 15-20min to Find a 10RM Reverse Lunges   *Going from the floor and going from the front rack position   Skill L-Sit or L-Hang   There’s a pattern of trunk stability,… Read more »

CrossFit @ Home – 160207

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 »

Post Stink N Drink – 151121

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 »

@ Home (Comp Day) – 151024

Good luck to David & Stephanie at the Rumble in the Jungle!  Should be a lot of fun!   If you need some more information on where, what, heats, timelines, click the link below for the competition info. Rumble In… Read more »