crossfit

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 »

Why CrossFit?

Why CrossFit?     If you weren’t sure what CrossFit is, here’s the definition I use when someone asks me: “We combine elements of lifting weights, bodyweight movements, and cardio movements in as many different combinations as possible and in… Read more »

What Shoes Should I Wear?

What Shoes Should I Wear? You’ve started CrossFit so you need a CrossFit shoe, right?  Maybe a basketball shoe?  A weightlifting shoe but they look so weird.  What about a minimalist shoe? “I don’t know what to do from here…”… Read more »