BATMAN DOES DEADLIFTS AT CROSSFIT IRON LEGION!!! Benchmark Friday: Hero WOD – RALPH – 4 rounds for time 8 deadlifts .....
Strength: Establish 1 rep max 3 position snatch WOD: 5 rounds for time 3 muscle ups 18 wall balls 20#/14#
Strength: Work towards a heavy but technically sound power clean and push jerk WOD: Buy in: 25 Burpees 3 rounds .....
Strength: Practice 3 position Snatch WOD: 400m 40 pull ups 20 hand stand push ups 400m 30 pull ups 15 .....
This was our first event together as a family! I know a lot of you really dug deep to sign .....
Mobility Benchmark Friday! “GRACE” 30 Clean and Jerks for time 135/95
Strength: Back Squat 1×8@ 65%, 1×8@ 70%, 1×5@ 80% and 1×5@ 85% WOD: The Medium Chief: 5 rounds for reps: .....
Strength: Establish 1 rep max heaving snatch balance WOD: 12 minutes as many rounds as possible: 7 strict pull ups .....
We have suspended the 7pm classes at this time. This class time will be reinstated as soon as we can .....
The gym is closed on November 3rd – but we expect to see all of you Wolves at the Hero .....
Strength: 4×5 Weighted Ring Dips WOD: As many rounds as possible in 12 minutes: 3 wall climbs 200m run 15 .....
TEAM Saturday!! Viking Training (A CFFB WOD) As a 3 person team complete the following: 1000 m run 100 slam .....
