Deja Vu…Again?!

Iron Grip CrossFit – CrossFit

There is a fundamental difference between CrossFit and other fitness programs and even other sports. We attack our weaknesses. Where other fitness programs will call for avoiding areas of weakness, (whether they be in movement or musculature) all in the name of “preventing injury,” we seek to find these weaknesses and turn them into strengths. Interestingly, this also serves to prevent injury. Other sports try to discover an athlete’s weakness, not so it can be improved, but so the coach will know which position the athlete should NOT play in. In CrossFit, we believe, (thanks to extensive evidence provided by none other than our own athletes) that chasing your weaknesses until they become strengths is one of the surest ways to improve your fitness. No matter what your strengths are, if you find your weakness and improve it, your strengths will likely become even stronger, and you’ll be a better athlete all around.


Warm-up (No Measure)

5 (minute) Card Draw

Spades – Grasshoppers

Clubs – Situps

Hearts – MB cleans

Diamonds – Jumping jacks

Joker – 100 meter run


A: Metcon (AMRAP – Reps)

2 Minute AMRAP

60 Ground to overhead w bumper plate @ 45/25

30 Burpees over parallette

60 Walking lunges w/ 2 medicine balls @ 10#

30 Pullups

60 meter Bear crawl

30 KB thusters @ 35/26

60 calorie Row
1 Minute Rest

B: Metcon (AMRAP – Reps)

4 Minute AMRAP:

Same sequence as before.
1 Minute Rest

C: Metcon (AMRAP – Reps)

6 Minute AMRAP

Same sequence as before.
1 Minute Rest

D: Metcon (Time)

Same sequence as before.