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Unfortunately right now were are not able to allow drop ins to the gym. Thank you for your understanding. If you have a special request or would like...

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July 25, 2020

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Our foundational program based on varied, functional movements performed at high intensity.  Enhance competency amongst ten physical skills.  

A fun, educational fitness program for young children in a positive and vibrant atmosphere.

Functional fitness with a focus on promoting bone health and vitality.  A life-changing program for clients with Osteoporosis or Osteopenia.

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September 26, 2020

For Time: {45 Minute Time Cap}

Teams of 3:

300/250 Cal Row

200 Bar Facing Burpees

100 Thrusters 95#/65#

*1 Person Working at a Time, Switching as Neeeded

July 25, 2020

Unfortunately right now were are not able to allow drop ins to the gym. Thank you for your understanding. If you have a special request or would like to discuss possibilities to address you training needs please email us at staff@irontidecrossfit.com we will try our be...

July 13, 2020

Weight Lifting 

Overhead Squats

5-5-5

WOD

For Time:

1,000 Meter Row

30 Pull-ups

50 Overhead Squats (75/55)

March 20, 2020

WOD 

3 Rounds: 

1 Minute Wallballs (20/14)

1 Minute Sumo Deadlift High Pulls (75/55)

1 Minute Box Jumps (20")

1 Minute Push Press (75/55)

1 Minute Row Calories

1 Minute Rest

March 19, 2020

WOD

5 Rounds For Time:

10 Kettlebell Swings (70/50) 

200' Single Arm Farmers Carry (70/50)

20/15 Calorie Assault Bike

March 18, 2020

WOD

Teams of 3

AMRAP 7: 

50 Back Squats (155/105) 

50 Back Squats (185/135) 

Max Back Squats (225/155) 

Rest 3 Minutes 

AMRAP 7: 

50 Bench Press (135/95) 

50 Bench Press (155/105) 

Max Bench Press (185/135) 

Rest 3 Minutes 

AMRAP 7: 

50 Deadlifts (185/135) 

50 Deadlifts (225/155) 

Ma...

March 17, 2020

WOD

On the 0: 1 Mile Run

On the 10: 100/70 Calorie Row

On the 20: 100/70 Calorie Assault Bike

*30 Minute Cap*

March 16, 2020

WOD

For Time: 21 Power Snatches (95/65)

5 Rounds of "Cindy"

21 Overhead Squats (95/65)

5 Rounds of "Cindy"

21 Squat Snatches (95/65)

**Cindy 5 Pull Ups10 Push Ups15 Squats

March 12, 2020

WOD

AMRAP 18: 

10 Russian Kettlebell Swings (70/53)

10 AbMat Sit-ups

200m Run

20 Russian Kettlebell Swings (70/53)

20 AbMat Sit-ups

200m Run 

30 Russian Kettlebell Swings (70/53)

30 AbMat Sit-ups

200m Run 

...

Continue to Add (10) Reps Until Time

**Run counts as 2 Reps - 1 rep out...