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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 – 170210

Nice job with the fruits of your hard work, Evan!   BB 3×10 Strict Pullups 3×10 Barbell Military Press   MetCon 7min AMRAP 20 Russian Swings (24/16) 20 Ab Mat Situps   Upper body session followed by some hip SWINGS!

CrossFit WOD – 170121

Brooke has gotten strong and we’re all about to get a bunch stronger over the next 4 weeks…   For those of you maxing out today for our strength program, make sure you get here a little bit before 11am… Read more »

CrossFit WOD – 161223

Some work with a couple of AMRAPs…   MetCon 9min AMRAP 30 Total DB Stepups on 20″ Box (50/30) 30 Ab Mat Situps 6min Rest 9min AMRAP 30 Calorie Row 30 Alternating DB Snatches (50/30)   Let’s have a double… Read more »

CrossFit WOD – 160811

Channel that inner weightlifter, Jenn!   Don’t forget: This weekend we have an Overhead Squat Clinic and we are going to be focusing entirely on the ankles and what role they play in good squat position/mechanics.   Your takeaway for the day… 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 »