May 272016
 

Tonight at 7:15pm, we will have the second weightlifting class with Nick. If you did not get a chance to sign up, the sign-up sheet for furture classes with Nick is on the front desk!

WOD:

as many rounds as possible in 3 minutes

-30 partner wallballs(20#/14#)

-15 synchronized toes to bar

-30 box jump overs (24″/20″)

-15 synchronized burpees

-60 ring dips

-15 synchronized burpees

-30 box jump overs (24″/20″)

-15 synchronized toes to bar

-30 partner wallballs(20#/14#)

-rest 1 minute-

as many rounds as possible in 6 minutes

-30 partner wallballs(20#/14#)

-15 synchronized toes to bar

-30 box jump overs (24″/20″)

-15 synchronized burpees

-60 ring dips

-15 synchronized burpees

-30 box jump overs (24″/20″)

-15 synchronized toes to bar

-30 partner wallballs(20#/14#)

-rest 2 minutes-

for time

-30 partner wallballs(20#/14#)

-15 synchronized toes to bar

-30 box jump overs (24″/20″)

-15 synchronized burpees

-60 ring dips

-15 synchronized burpees

-30 box jump overs (24″/20″)

-15 synchronized toes to bar

-30 partner wallballs(20#/14#)

partnerwod

Fun Fact Rose is Jacked!! But her grip strength???

 

May 262016
 

WOD:

every 3 minutes for 5 sets

-200m sprint

-20 shoulder to overhead (95#/65#)

may

Happy belated birthday Mr. May!!!

May 252016
 

Extra BootyCamp weekday class, today at 10:30!

Nasty Girls 2.0

3 rounds for time

-50 alternating pistols

-7 muscle-ups

-10 hang power cleans (175#/115#)

CIMG7197

#waybackwednesday

May 242016
 

Today at 5:30, Nick will be coaching his first olympic weightlifting class. If you wanted to sign up, but did not get a chance to sign-up, there will be another class this Friday starting at 7:15pm. The sign-up sheet for Nick’s Weightlifting class will be at the front of the gym on the front desk.

Upcoming Events

In less than one week, as a gym we will be walking in the Ludlow Memorial Day Parade. We would love to get a big group of volunteers to march with us, and show the surrounding town the community CrossFit Iron Will has created.

That same day, we will be running one class on Memorial Day. This class will be at 12 o’clock (noon). This one class we will performing the hero workout “Murph” to honor lieutenant Michael Murphy and Operation Red Wings along with all other fallen heroes across the globe.

WOD:

as many meters as possible in 12 minutes

-10 round buy in-

-5 ring push-ups

-10 kettlebell swings (70#/53#)

-20 double unders

*after 10 round buy-in is completed, in the remaining time, max distance row.*

**Score is number of meteres rowed**

judy

Pure determination= Pure Judy

May 232016
 

Heath here, Sorry Cullan and Roger, I broke into the admin page.  I just wanted to say thank you one more time to everyone.  I hope everyone reading this can understand how personal that thank you is.  It has been an amazing ride for Katie and I.  One that I will cherish for the rest of my years.  You all have made a tremendous positive impact in my life.   I promise to carry on the good work as long as you do.  Never Give Up and believe in everyone.  We all have a good heart ready to be exposed so let it shine and bring the best out in the people around you.

We just want to give a huge THANK YOU to every one of  you who came out to WOD and celebrate the times we have had with the amazing Speckman family! We truly appreciate everything you have done for us over the past 6 years!

WOD:

-Tabata bottom to bottom air squats

right into

for time:

63-45-27

-medicine ball cleans 20#/14#

-Abmat sit ups

Passing on

Such a symbolic moment in time

May 222016
 

Booty camp at 9 am, come on in and get your workout on!

 We will have a team workout at noon to commemorate the six years both Heath and Katie have given to the CrossFit Iron Will Family. Everyone is encouraged to join!

After that we will roll directly into the going away party for the Speckman family at 2 PM. This is going to be a party like none other, and will be forever remembered. So many great memories have been created with the walls of CrossFit Iron Will. Lets make this another memory that will be forever be emblazoned in our minds.

Open gym hours:

11am-2pm

Speckman family

CrossFit Iron Will loves you guys. You are wonderful people, and a one of a kind family. Thank you for everything. Enjoy this next chapter of your lives!

May 202016
 

CrossFit Iron Will Times:

This SUNDAY 2pm, going away party for the Speckman’s!!!! This is going to be a party like none other, and will be forever remembered. So many great memories have been created with the walls of CrossFit Iron Will. Lets make this another memory that will be forever be emblazoned in our minds. But wait, there’s more!! Before the party starts, we will have a team workout at 12pm (noon) to commemorate the six years both Heath and Katie have given to the CrossFit Iron Will Family.

Nick’s Weightlifting Class

Mark your calendars; starting in one week on Tuesday May 23rd Nick will have his first of many weightlifting classes. These two weightlifting classes will take place on Tuesday’s at 5:30pm and Saturday’s at 10:30am. For Nick’s weightlifting classes, their will be a cost of $20 per class if you sign up for just one class, or $15 per class if you sign up for both classes that week. If you are signed up for these classes and cannot make it, you must notify Nick of your cancellation no less than 24 hours prior to class, to allow space for someone else to sign-up. Each class will be able to have a maximum of ten people. Reserve your spot today!

WOD:

you and your partner choose your rep scheme

for time

option 1:

45

-45 synchronized deadlifts (225#/155#)

-45 synchronized bar-facing burpees

option 2

18-27

-18 synchronized deadlifts (225#/155#)

-18 synchronized bar-facing burpees

-27 synchronized deadlifts (225#/155#)

-27 synchronized bar-facing burpees

option 3

9-15-21

-9 synchronized deadlifts (225#/155#)

-9 synchronized bar-facing burpees

-15 synchronized deadlifts (225#/155#)

-15 synchronized bar-facing burpees

-21 synchronized deadlifts (225#/155#)

-21 synchronized bar-facing burpees

demo

Dimo looking for the weekend!

May 182016
 

Register for our 5G Freedom Face Off Partner Competition here

We are looking for volunteers to march in the Ludlow memorial day parade with us!. If you are willing to donate a few hours Memorial day morning, please email us at Info@CrossFitironwill.com. We will meet up at 8:00 am  and be finished around 11 am.

WOD:

6 rounds for time

-6 overhead squats (185#/135#)

-6 ring muscle-ups

IMG_08372016 Shirts

New grey CFIW shirt design!  They will be $20 each. We are accepting pre-orders until friday 5/20. See a coach to order yours!

 Posted by at 12:01 am