Faster is better. Stronger helps too.

Iron Grip CrossFit – CrossFit

You’ve seen it before. It’s hanging up on a big bright green poster next to the Wodify kiosk. It’s world class fitness in 100 words. Once in a while, it’s good to go back and consider if we are living up to the challenge presented by this statement.

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”
–Greg Glassman–


Warm-up (No Measure)

20:10 second intervals – 1 Round


Shuttle sprint @ 25′

Handstand pushups


Under the fence (kid’s bar)

Bear crawl (25′ split)

Burpee pullups

KB swings
Start at any station and complete the list one time.


Before the class begins, you should look up and know what your weights are for 75% and 80% of 1-rep max shoulder press.

Metcon (Time)

For time:

30 Shoulder presses @ 75% 1RM

2 Minute window:

12 Situps

12 Air squats

Max rep shoulder presses

1 Minute Rest

Repeat until 30 shoulder presses are completed.

Score is the total time to completion, including the rest periods.
Rx+ = 80% 1RM

Previous Post:


Next Post: