All the strength building!   Strength/MetCon 4ea RFR 500m Row 15 DB Strict Press (Moderate) ME Strict Pullup *IGYG full rounds *Score = total number of pullup reps** **Pick a challenging pullup option Optional BuyOut “Roped”


Did someone say Thrusters? MetCon/Cardio 21/15 Cal Row 15 Burpees Over Rower 9 DB Th (50/35) 5min Clock 15/11 Cal Row 12 Burpees Over Rower 9 DB Th (50/35) 4min Clock 12/9 Cal Row 9 Burpees Over Rower 6 DB… Read more »

CrossFit WOD- 170413

Weights just live to be lifted. Let’s help them reach their dreams.   Strength   1 RM Deadlift   MetCon   10 min AMRAP 40 DU 10 T2B 10 Alt DB Snatch (50/35)** **Rx+: Alt DB Squat Snatch   “Success… Read more »

CrossFit WOD – 170408

Row, Row, Row your way to the next round.   Skills Pick a skill and let’s make it better   MetCon   22min AMRAP (I go you go full rounds) 250m Row 18 DB PC (50/35) 12 DB Power Jerk… Read more »

CrossFit WOD – 161216

Joe mid-WOD for “Murph” with the weighted vest.  That was a great day!   Strength/Skill 15-20min to Find a 5RM (each leg) Barbell Front Rack Reverse Lunge *Lifting from the ground   Skill Pick something and work on it.  If… Read more »

CrossFit WOD – 160602

Day 3 of Free Week is upon us!   You only have Thursday, Friday, and Saturday to take advantage of our 1 Year Anniversary Specials: 50% off IHCF Gift Cards Current athletes get super cheap drop in classes Non-members get… Read more »

CrossFit WOD – 160513

Iron Hero Athletes have been looking mighty good and strong as of late!  Way to go, everyone.  I couldn’t be more proud to be a part of this thing!   Strength/Skill 3×10 @ 70% of 1RM Deadlift   *3min rest… Read more »

CrossFit WOD – 160512

We like you to progress incrementally from one end to the other.  So… Don’t run before you can walk!   Strength 15min to Find 10RM Strict Press   MetCon For Time 30 DB Bears (30/20)*   *EMOM = 5 T2B… Read more »

CrossFit WOD – 160408

It was a big day yesterday with all kinds of PRs.  Kevina, Brant, and Megan were just three…   MetCon For Time 30 DB Thrusters (50/30) 60 DUs 30 DB Clean & Jerks (50/30) 60 DUs 400m DB Carry (50/30)… Read more »