crossfit wod

Quitter’s Day & How To Avoid It

Quitter’s Day & How To Avoid It     What is Quitter’s Day?  Well, Quitter’s Day is January 19th. With New Year’s Resolutions in full swing, it’s the day where most people have quit what they’ve set out to do… Read more »

The 5 Things Our Most Successful Clients Have In Common

The 5 Things Our Most Successful Clients Have In Common     There are a myriad of different reasons why someone might be successful vs someone who struggles.  With New Year’s Resolutions looming around the corner, we felt it was… Read more »

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 »

Lost Your Fire? 3 Ways to Get It Back!

Lost Your Fire?  3 Ways to Get it Back!     You already know how this fire to change can disappear.  It’s probably happened to you on any number of occasions much like it’s happened to me on any number… 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 »

The Fastest Way to Reach Burnout

The Fastest Way to Reach Burnout     Going down in a blaze of glory! It’s happened to me. It’s probably happened to you (or, at the very least, you got a little inkling of it). It sabotages you’re progress,… 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 »