partner workout of the day

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 »

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 »

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 »

HalloWOD – 151031

Happy Halloween!   Say goodbye to October and hello to November!  It’s time to get to work during the Holiday Season.  Be on the lookout for more fun [FREE events], new apparel, parties, and great workouts! As far as this… Read more »