May 052016
 

Over the past three months we have seen significant body composition and performance improvements  throughout the participants of our RP nutrition challenge! We know it is difficult to get everyone in here to retest at the same time, so we are going to take an independent approach to it. We would like to get everyone to retest and remeasure by the end of the week. If you would like to do it with a group, gather some friends and plan a time! There is no need to schedule with us to perform the retest. Just let the coach know you would like to re-test and we will get your pretest paper for you. Remember that when you re-test, you must use the same scales as the pre-test.

Bike WOD on Saturday! Bring your bikes! 

There will be a running alternative if you do not have a bike.

CrossFit Kids and Teens classes are back!

Our next kids session will run from May 16th-June 24th.

Kids sessions will be held on Tuesdays and Thursdays.

Group A – 4:30 pm to 5:00 pm

Group B – 5:05 pm to 5:45 pm

Our next teens session will run from June 1st -June 27th.

Teens sessions will be held Monday, Wednesday, and Fridays from 5:15 pm to 6:15 pm.

WOD:

for time

10-8-6-4-2

-overhead squats (155#/105#)

2-4-6-8-10

-handstand push-ups

raquel

 Posted by at 12:01 am
May 042016
 

CrossFit Kids and Teens classes are back!

Our next kids session will run from May 16th-June 24th.

Kids sessions will be held on Tuesdays and Thursdays.

Group A – 4:30 pm to 5:00 pm

Group B – 5:05 pm to 5:45 pm

Our next teens session will run from June 1st -June 27th.

Teens sessions will be held Monday, Wednesday, and Fridays from 5:15 pm to 6:15 pm.

Over the past three months we have seen significant body composition and performance improvements  throughout the participants of our RP nutrition challenge! We know it is difficult to get everyone in here to retest at the same time, so we are going to take an independent approach to it. We would like to get everyone to retest and remeasure by the end of the week. If you would like to do it with a group, gather some friends and plan a time! There is no need to schedule with us to perform the retest. Just let the coach know you would like to re-test and we will get your pretest paper for you. Remember that when you re-test, you must use the same scales as the pre-test.

WOD:

for time

-10 bar muscle-ups

-15 clean and jerks (155#/105#)

-10 bar muscle-ups

-15 clean and jerks (155#/105#)

-10 bar muscle-ups

cfiwopenCFIW open and ready for fitness

 

 

 Posted by at 12:01 am
May 032016
 

Over the past three months we have seen significant body composition and performance improvements  throughout the participants of our RP nutrition challenge! We know it is difficult to get everyone in here to retest at the same time, so we are going to take an independent approach to it. We would like to get everyone to retest and remeasure by the end of the week. If you would like to do it with a group, gather some friends and plan a time! There is no need to schedule with us to perform the retest. Just let the coach know you would like to re-test and we will get your pretest paper for you. Remember that when you re-test, you must use the same scales as the pre-test.

WOD:

5 rounds for time:

-60 double unders

-40 air squats

-20 calorie row

caseyTwo Marathons within two weeks of one another. Different conditions, but same time! Great Job Casey!

 Posted by at 12:01 am
May 022016
 

An all new foundations starts tonight from 6:15 Pm to 7:15 Pm! Come join us and see what CrossFit is all about. If you aren’t sure about starting, or know someone who is on the fence, come use tonight as a free introduction class.

WOD:

for time:

-400m run

-fran (75#/55#)

-400m run

-fran (75#/55#)

Fran:

21-15-9

-thrusters (75#/55#)

-pull-ups

*workout has two scores; each 400m run and fran is for time*

World record Fran time

 

 Posted by at 12:01 am
May 012016
 

With spring slowly setting in and summer around the corner, what better way to kick start the summer than with a competition?! That’s right, on June 25th, we will be hosting a same sex partner style competition. This competition will stick true to the roots of CrossFit, and have a little Iron Will flare to it. Come out and show your red white and blue colors during our first annual 5G Freedom Faceoff!

Top five in both male and female divisions (Rx) will take home cash prizes and vendor package prizes. Top teams in the scaled division will also take home vendor package prizes.

You can check out the competitons page (HERE). Any questions about the competition, please feel free to contact us at info@crossfitironwill.com.

If you are looking to volunteer with set-up and breakdown, or even judging for the competition, you can also contact us with your interest at info@crossfitironwill.com

Sorry guys, there will NOT be a booty camp today.

Come to open gym  and make up a workout you missed, do some skill work, or design a crazy workout with some friends!

Open Gym Hours:

11am-2pm

imageimage

imageAwesome work by all the teams that threw down at CrossFit Wingman yesterday!  Amazing to witness all of the hard work and determination.

 Posted by at 12:01 am
Apr 302016
 

WOD:

for time

-10 squat snatch (155#/105#)

-20 box jumps (30″/24″)

-40 cal row

-140 double unders

-40 cal row

-20 box jumps (30″/24″)

-10 squat snatch (155#/105#)

 Posted by at 12:01 am
Apr 292016
 

It’s Friday! You know what that means… Booty Camp. Come on in at 9:10am today and hop in with the new booty camp session starting up!

WOD:

as many rounds as possible in 15 minutes

ascending rep scheme

-5 wall balls (20#/14#)

-5 chest 2 bar pull-ups

-10 wall balls (20#/14#)

-10 chest 2 bar pull-ups

-15 wall balls (20#/14#)

-15 chest 2 bar pull-ups

-20 wall balls (20#/14#)

-20 chest 2 bar pull-ups

*partner 1 performs the round of 5 wall balls and 5 chest 2 bar pull-ups, partner 2 then starts on the round of 10 wall balls and 10 chest to bars. Then goes back to partner 1 who performs 15 wall balls and 15 chest 2 bar pull-ups. Continue this trend for the 15 minutes.*

housepartner style push-ups

 Posted by at 12:01 am
Apr 282016
 

Dust off the bike seat, oil your bike chain, pump up your tires. Yes that is right, mark your calendars. Saturday May 7th, we will have our annual biking WOD. No matter what bike you have, road bike, beach cruiser, unicycle. Bring it in and join us for some biking in the sun fun!! If you do not have a bike, that’s okay, you can perform the running option of the WOD.

WOD:

for time

21-15-9

-deadlift (225#/155#)

-box jumps (24″/20″)

-toes 2 bar

gp200% focus

 Posted by at 12:01 am
Apr 272016
 

WOD:

as many rounds as possible in 14 minutes

-100 double unders

-60 lateral burpees

-40 clusters (135#/95#)

-20 hand stand push-ups

8amall smiles during the 8am class warm-up

 Posted by at 12:01 am
Apr 262016
 

WOD:

for time

-56 kettlebell swings (53#/35#)

-28 pistols

-14 muscle-ups

houseBuilding a CFIW house

 Posted by at 12:01 am