Iron Will Times
A new CrossFit Kids session will start this Sunday! Please email (heath@crossfitironwill.com) to sign your little CrossFitter up!
There will be rope climbs in the wod tomorrow so come ready.
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for time:
-100, 80, 60, 40, 20 double unders
-50, 40, 30, 20, 10 push ups
first set will be 100 double unders and 50 push ups, second set will be 80 double unders and 40 push ups, etc.
Shereese earned her first tear. If you look close enough you might be able to see it.
Iron Will Times
Paleo Challenge Retest will be this Sunday starting at 11am and we’ll be doing waves so you don’t have to show up until it’s your time to go. There’ll be sign up times listed on the whiteboard (11am, 11:30am, 12pm, 12:30pm, 1pm, 1:30pm). Please plan on showing up about 15 minutes before your start time to warm up. Start finalizing your points sheet.
Iron Will Weightlifting (IWW) is still waiting for our official USA Weightlifting Club approval. Classes will still start Monday July 1st!!!
The Club will be open to non members. So if you’re not a CrossFitter and want to join an Olympic Weightlifting Club then email me (heath@crossfitironwill.com) for more information!
IWW Details
There will be 4 classes a week. Programming will be for two groups – one group for will have 3 days of work a week and the other group will have 2 days of work a week. Group A will be for those who would like to spend a 12 week session to get ready for a lifting meet. Group B will be for those who are CrossFit Competitors or CrossFitters who want some extra strength work. We feel this separation is necessary to help people meet their different goals. CFIW members taking part in the Group A programming will be encouraged to keep up with their CrossFit but to a level that allows for the increase lifting. Class will be limited to 9 people per class for space reasons. It’ll be for the first 9 people to show up for each class.
IWW Schedule
Group B – Monday and Wednesday 5:30pm
Group A – Tuesday at 5:30pm and Saturday at 2:30pm
Workouts will be posted in the back room so if you can’t make the class times listed above you can still do the work. If you miss a class and want to join a class time for a different group – that is fine as long as there’s room.
This will be the start of a great program at CFIW!
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WOD
as many rounds as possible in 14 minutes
-10 push jerk (155#/105#)
Look at Shawn now!!
Iron Will Times
There are two events going on June 29th for everyone to join whether you participate or spectate It’s always a good time hanging out.
Mary, Andrew, and Lori are looking for one male athlete to complete their team! Email (heath@crossfitironwill.com) if you’d like to join them for Europa. We have 3 teams as of now so it’ll be a CFIW party! Details are listed below.
1) There’s a 4 person team competition at the Europa Sports Expo. We’ve been there for the past two years and it’s a cool expo to be a part of. You can put together a team and sign up (HERE). Ask around if you’d like to put a team together. Two males and two females make a team and there’s a scaled division too. There’s also a best box spirit award! I’ll just make sure they go ahead and put our name on that one!
2) We have a team set up for the Civilian Military Combine and everyone is invited to join! Sign up (HERE) and join the CrossFit Iron Will Team for the 11am-12pm wave! I hope to see a bunch of you there! Use the code “regionals20″ for 20% off.
If you haven’t done so yet – please help Allie with her research paper on Motivational Factors of Participating in CrossFit. She is looking for CrossFitters to take (THIS) anonymous survey. It’ll only take about 5 minutes of your time.
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WOD
for time:
30-20-10
-lateral box jump overs (24″/20″)
-chest to bar pull ups
note: for the lateral box jump overs you don’t have to stand fully on top of the box. you can jump completely over the box or jump to the top then over to the other side for 1 rep. it just has to be a lateral jump.
Throwback
Shawn June 2011. You should see him now!
Iron Will Times
If you haven’t done so yet – please help Allie with her research paper on Motivational Factors of Participating in CrossFit. She is looking for CrossFitters to take (THIS) anonymous survey.
A new CrossFit Kids session will began Sunday June 23rd. Please email (heath@crossfitironwill.com) to sign your little CrossFitter up!
We have a good selection of steaks and roasts but the ground beef has sold out. Our grass-fed beef comes from Laurel Ridge Farm in Litchfield, CT. There’s a 15% discount for all cuts so pick some up today!
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WOD
for time:
2000 meter row
challenge: males under 6:47 and females under 7:31 will win a pair of CFIW wrist wraps.
rest 2 minutes
for time:
1657 meter run
which way is up?
Happy Father’s Day
Schedule for Today
11am-2pm: Open Gym
April got her first pull ups!
Schedule for Today
10am, 11am, 12pm: CrossFit Classes
1pm: Mobility Class
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WOD
as many reps as possible in 12 minutes
- 2 arm kettlebell clean and push press (53#/35#)
start with a 400 meter run and run 400 meters every 3 minutes.
just hangin’ around
Iron Will Times
Please help Allie with her research paper on Motivational Factors of Participating in CrossFit. She is looking for CrossFitters to take (THIS) anonymous survey.
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Partner WOD
as many rounds as possible in 15 minutes
-4 clean & jerk (185#/125#)
-8 box jumps (30″/24″)
note: one member works on completing the amrap while the other holds their body off the ground while hanging from the rope. the rope hang is a resting position so get comfortable with a good foot clamp.
Adam
Iron Will Times
Please take about 5 minutes of your day to help Allie with her research paper on Motivational Factors of Participating in CrossFit. She is looking for people to take (THIS) anonymous survey.
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Isabel
for time:
-30 snatch (135#/95#)
immediately following isabel
for time:
-30 knees to elbows
-30 toes to bar
-100 sit ups
compare to Sept 13 2012
17 min amrap
WOD
as many rounds as possible in 16 minutes
-30 kettlebell swings (53#/35#)
-20 wall balls (20#/14#)
-600 meter run
power snatch and burpees
WOD
3 rounds for time:
-21 power snatch (95#/65#)
-21 burpee lateral jumps over bar (a burpee rep = one burpee and two lateral jumps over the bar)
Bob and Jeff
