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Dead Sea WU

Iron Grip CrossFit – Warm-up Warm-up Warm-up (No Measure) 1 min Stations for 2 rounds **Station 1:** Row **Station 2:** Active Spidermans **Station 3:** Banded Good Mornings **Station 4:** Slow Burpess **Station 5:** Child’s Pose Warm-up (No Measure) ROW * Because you’ll be strapped in and seated, the rower will be the longest transition of …

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Dumb Luck

Iron Grip CrossFit – CrossFit This one’s A LOT. If you add it up, 50 alternating snatches, 50 step ups, 500 feet of dumbbell carry, and 120/90 calories on the bike. SO, by all means, if you just want to move or you’re more in the mood to keep the heart rate at a reasonable …

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Steel Toe

Iron Grip CrossFit – CrossFit HOPEFULLY, 3,000 meters and 90 toes to bar don’t take too long, but the idea is simple: fatigue your legs, arms, and midline, then ask you to do lots of burpees and increasingly heavy clean and jerks. Ain’t nuttin’ better than that on a Saturday am I right?? Plus those …

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Stranger Things

Iron Grip CrossFit – CrossFit View Public Whiteboard Metcon Fitness F: Metcon (AMRAP – Reps) Teams of 2 AMRAP 25: 3 Wallballs (14/10) 3 Kettlebell Swings (36/26) 3 Calorie Machine 6 Wallballs (14/10) 6 Kettlebell Swings (35/26) 6 Calorie Machine 9 Wallballs (14/10) 9 Kettlebell Swings (35/26) 9 Calorie Machine … Climb By 3’s Each …

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Four Square

Iron Grip CrossFit – CrossFit Muscle Snatch is primarily a snatch accessory, but every now and again, it’s good to go heavy with accessories so the actual movement benefits next time you touch on it. So heavy set of 3 muscle snatch, establish that technique then during the intervals, you get to drop under! Could …

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Arm & Hammer

Iron Grip CrossFit – CrossFit For those who don’t know, a cluster is a squat clean directly into a thruster. One fluid movement that goes through ALL the range of motions. Good news is, you’ve only got to do 15 at a time. More good news is, it’s your buy in and cash out, and …

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Bubbles

Iron Grip CrossFit – CrossFit Gettin’ GymNASTY today with some options for max reps. You will notice it’s listed in order of simplest to most difficult. So if you know you DEFINITELY can’t do strict handstand push-ups but you’re like, “maaaannn I don’t wanna do no regular push-ups!” Great! We’ve got ring dips. Regardless of …

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Dead Space

Iron Grip CrossFit – CrossFit You’ve most likely heard me say this before but ideally, your first round should be your slowest. That way you only get faster or stay consistent for the 4 rounds to follow. The place where you blow up though is in those jump lunges and shuttle runs. Ohhhhhh BOY your …

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Cin City

Iron Grip CrossFit – CrossFit It might look like a lot, but believe it or not it is a relatively quick workout. The biggest thing is to recognize that most of the time is spent on “Cindy” (5 Pull-ups, 10 Push-ups, 15 Air Squats). If you’re prepared for that, you know you can push the …

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Deep End

Iron Grip CrossFit – CrossFit 5 rounds is a DOOZY, but who doesn’t LOVE burpees? I mean c’mon? Friggin burpees. The nice thing is, a minute of rest should be just enough to allow you to recuperate to repeat each round’s total. Try to get better with each round, so start off with a number …

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