Strength under stress

Iron Grip CrossFit – CrossFit

We are so proud of our athletes who participated in the Wine, Women and WOD competition this weekend! We don’t go out of our way to prepare anybody for a specific competition. But we encourage all of our athletes to rise to the challenge of competition when the opportunity presents itself. Competition teaches us things about ourselves and our fitness that we simply would not learn otherwise. We can then take those lessons learned and apply them in the gym, in order to improve our fitness even more.
This 2014 documentary illustrates well the intent of CrossFit competition. Ultimately, we are looking for the best method to improve fitness the world over. We want everybody to be fitter and healthier. Competition is one of the avenues that will take us there.


Warm-up (No Measure)

2 Rounds

5 pullups

10 pushups

15 situps

20 squats

25 jumping jacks


9 Rounds

Every 20 seconds:

5 second L-sit


Metcon (Time)

For time:

12-9-6-3 reps

Back squat @ 185/135

Every round run 200 meters
Rx+ = 225/155#

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