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CrossFit IronBorn

User Image crossfitironborn Posted: Feb 19, 2018 11:56 PM (UTC)
16
1 Normal
02/20

AMRAP 15:

15 Hang Power Cleans (135/95)

21/15 Calorie Bike

15 Chest to Bar Pull-ups

60 Double Unders
User Image crossfitironborn Posted: Feb 16, 2018 1:27 AM (UTC)
13
0 Normal
02/16

Clean and Jerk
Build to a Heavy Single

AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters (115/80)
User Image crossfitironborn Posted: Feb 15, 2018 3:48 PM (UTC)
41
2 Clarendon
In my near decade of owning and operating CrossFit affiliates, I have experienced many highs and lows. I’ve spent sleepless nights wondering how on earth I was ever going to keep my gym open, I’ve had to put my own money back into my business because of unforeseen costs. I remember how amazing it felt to deposit my first ever paycheck after going over a year without any income (so fun). I remember what it felt like to sign my first client up, and to have someone actually believe in what I was trying to do. Through all the highs and the lows however, there is one thing I am thankful for above all else, and that is how many wonderful people I have gotten to meet and spend time with by dint of owning a gym. My life is pretty darn cool, mainly because I get to spend each day with so many cool people. So I suppose what I’m trying to say is thanks folks, it’s been a blast, let’s keep making memories 🤘🏻✊🏻.
-JF
Fitness | Community | IronBorn
User Image crossfitironborn Posted: Feb 15, 2018 2:46 AM (UTC)
9
0 Normal
02/15

AMRAP 3:

50′ Walking Lunge (No Weight)

35 AbMat Sit-ups

Max Calorie Row

rest 3 minutes

AMRAP 3:

50′ Walking Lunge (30’s/25’s)

35 AbMat Sit-ups

Max Calorie Row

rest 3 minutes

AMRAP 3:

50′ Walking Lunge (40’s/30’s)

35 AbMat Sit-ups

Max Calorie Row

rest 3 minutes

AMRAP 3:

50′ Walking Lunge (50’s/35’s)

35 AbMat Sit-ups

Max Calorie Row
User Image crossfitironborn Posted: Feb 14, 2018 1:59 AM (UTC)
11
0 Normal
02/14

AMRAP 18:

12/9 Calorie Bike

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar
User Image crossfitironborn Posted: Feb 13, 2018 3:36 PM (UTC)
24
4 Normal
Please welcome our newest fundamentals graduate @janelle.travers ! Janelle graduated to group class last night and will be joining us at the 6pm class this Wednesday! She’s a hard charger who is training for a marathon this May! Please introduce yourself when you see her!
Fitness | Community | IronBorn
User Image crossfitironborn Posted: Feb 13, 2018 1:37 AM (UTC)
16
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02/13

For Time:

50/35 Calorie Row

40 Kettlebell Swings (53/35)

30 Push Press (115/80)

40 Kettlebell Swings (53/35)

50/35 Calorie Row
Fitness | Community | IronBorn
User Image crossfitironborn Posted: Feb 12, 2018 3:28 PM (UTC)
24
1 Normal
We all will, at one point or another, pay for our health. This is not up to us. What we CAN choose however, is HOW we pay for it. We can pay for it in sweat, gym fees, and a little more in our grocery bill. We can also pay for it in doctors appointments, medication, and hospital visits. The average cost of ONE MRI is $2611, the average cost of ONE year of diabetes treatment is $13700, and the average hospital stay is $10000. Yes, IronBorn and gyms like IronBorn are not free. We deliver professional, committed service for a professional rate. That rate however, is a drop in the bucket compared to what it can cost you to NOT invest in your fitness.
User Image crossfitironborn Posted: Feb 10, 2018 1:14 AM (UTC)
14
0 Normal
02/10

Teams of 3

AMRAP 25:

120/90 Calorie Bike

75 Thrusters (95/65)

10 Rope Climbs

120/90 Calorie Bike

75 Power Snatches (115/80)

10 Rope Climbs

120/90 Calorie Bike

75 Clean and Jerks (135/95)

10 Rope Climbs
User Image crossfitironborn Posted: Feb 9, 2018 2:55 AM (UTC)
17
1 Normal
02/09-

For Time:

2k Row

150 Double Unders

10 Rounds of Cindy
User Image crossfitironborn Posted: Feb 8, 2018 2:25 AM (UTC)
10
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“ONESIES”

Athletes Choose 1 From Each Section:

WEIGHTLIFTING

1RM Deadlift

1RM Bench Press

1RM Back Squat

GYMNASTICS

Max Strict Pull-ups

Max Weighted Pull-ups

Max Muscle-ups

Max Strict Handstand Push-ups

CONDITIONING

1 Minute Bike Calories

500 Meter Row *Athletes get 20 mins at the strength station

10 minutes at the gymnastics station

15 Minutes at the conditioning station
User Image crossfitironborn Posted: Feb 7, 2018 1:52 AM (UTC)
8
0 Normal
02/07-

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

Fitness | Community | IronBorn
User Image crossfitironborn Posted: Feb 6, 2018 1:12 AM (UTC)
21
2 Normal
02/06-

AMRAP 3:

24 Box Jump Overs (24/20)

18/12 Calorie Bike

Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:

21 Box Jump Overs (24/20)

15/9 Calorie Bike

Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:

18 Box Jump Overs (24/20)

12/9 Calorie Bike

Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:

15 Box Jump Overs (24/20)

10/7 Calorie Bike

Max Power Cleans (185/135)
User Image crossfitironborn Posted: Feb 3, 2018 2:48 PM (UTC)
16
0 Normal
Ab blastin with the morning group
Fitness| Community | IronBorn
User Image crossfitironborn Posted: Feb 2, 2018 12:23 AM (UTC)
15
1 Normal
02/02-
“The Open Test”
AMRAP 20:

50 Wallballs (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar

30 Chest to Bar Pull-ups

30 Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Ring Muscle-ups
User Image crossfitironborn Posted: Jan 31, 2018 11:43 PM (UTC)
13
0 Normal
02/01-
For Time:

40/30 Calorie Bike

100′ Dumbbell Walking Lunge (50’s/35’s)

25/20 Calorie Bike

100′ Dumbbell Walking Lunge (50’s/35’s)

15/10 Calorie Bike

Fitness | Community | IronBorn
User Image crossfitironborn Posted: Jan 30, 2018 2:45 AM (UTC)
10
0 Normal
01/30

21 – 15 – 9

Wallballs (20/14)

Pull-ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

Fitness | Community | IronBorn
User Image crossfitironborn Posted: Jan 29, 2018 3:03 PM (UTC)
30
1 Clarendon
Fitness for the sake of fitness is all fine and good, but fitness should enhance the rest of your life too! Oftentimes we as athletes get too wound around the axle about our performance inside the gym. It is important to enjoy the fruits of your labor outside of the gym as well. Get outside, get active, use your fitness!
@wildcatmountain
Fitness | Community | IronBorn

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