Workout, Happening, and Updates at CROSSFIT IRONSPIDER

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

Phosphogenic – MHD: Bring your bath towel today *Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus

Glycolytic MHD: Bring your bath towel tomorrow for pull-ups *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest

SATURYAY in SALEM – January 14th 8am Boot Camp 830am EWOD 930am Community WOD EWOD 3 rounds for time: 35min cap 10 Renegade rows 5

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts

OlyNastics *The intent of OlyNastics workouts are to combine the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics movements. * • Utilize ZenPlanner

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

Glycolytic *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals to promote and develop recovery capacity. *

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *

FIRST COMMUNITY WOD OF 2023!!! 😱🤯🥰 LET THE FITNESS FUN BEGIN!!! 8am Boot Camp 830am EWOD 930am Community WOD EWOD 32min AMRAP 3 Burpee Wall

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

Phosphogenic *Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2

Glycolytic *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts

SOD 1 BARBELL BENCH PRESS  (12 MINUTES) ASCENDING IN WEIGHT PER SET, THEN DESCENDING IN WEIGHT PER SET AS DROP SETS 10 – 8 –

HAPPY NEW YEARS EVE!!! What better way to say so long to 2022 than with a great workout with so many incredible people!!?? We hope

OlyNastics *The intent of OlyNastics workouts are to combine the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics movements. * • Utilize ZenPlanner

Glycolytic *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

Christmas Day Workout!! Give the gift of a kick ass workout to YOURSELF and Let’s get SWEATY!!! If we don’t get to see you on

8am Boot Camp 830 EWOD 930am Community WOD EWOD 1. 1. 100m run, followed by 2 Power clean n jerk (reg/split) (135/105) 50+(115/95) 2. 200m

Glycolytic *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop

Thursday (Gymnastics Focus) *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina.

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

Phosphogenic *Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2

SOD-In 15 minutes, build to a challenging complex- Power Clean + hang clean + jerk WOD 1- Every :90 for 7 sets 10 UKBS (53/35)

SATURYAY COMMUNITYAY and Secret Santa T-shirt Swap!!!! 8:00am Boot Camp 830am EWOD 9:30am T-Shirt Swap Secret Santa 930am Community WOD EWOD 28min AMRAP 50 Dubs

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

OlyNastics *The intent of OlyNastics workouts are to combine the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics movements. * • Utilize ZenPlanner

Glycolytic *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop

Did someone say SATURYAY COMMUNITYAY?! And UGLY SWEATERS!!??? 😱🤗❤️🥰 8am Boot Camp 830 EWOD 930am Community WOD 4pm PARTY!!!! EWOD 7RFT 1. 10 barbell floor

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts

Phosphogenic *Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

Glycolytic *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals to promote and develop recovery capacity. *

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *

8am Boot Camp  830am EWOD 930am Community WOD EWOD 35min AMRAP  5 Strict Pull-Ups 10 Deficit Push Ups 15 lunge jumps  20 DB Hang Cleans 

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

OlyNastics *The intent of OlyNastics workouts are to combine the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics movements. * • Utilize ZenPlanner

Glycolytic *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts

8am Boot Camp  830am EWOD 930am Community WOD EWOD 28min AMRAP  400m Run (500m Row/1200m Bike) 30 BW Step Ups (24/20) 20 UKBS (70/53) 10

Phosphogenic *Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2

Thanksgiving Community WOD (7:00 & 9:00 only in Salem – 8:30am only in MHD) • Utilize ZenPlanner to sign up for classes. • Continue to

Gymnastics Focus (You need your Smart Phones/Chrono Watch today) *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

8:00 Boot Camp 8:30 EWOD 9:30 Community WOD For total time: EWOD 1. 100m run, followed by 2 Power clean n jerk (135/105) 50+(115/95) 200m

Glycolytic *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

OlyNastics *The intent of OlyNastics workouts are to combine the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics movements. * • Utilize ZenPlanner

SATURYAY – November 12th – PLEASE BRING IN A CANNED GOOD OR PANTRY ITEM FOR THE SALEM FOOD PANTRY. Today we will honor some heroes

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina.* •

Thursday (Lactate Threshold) *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

Phosphogenic *Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2

Glycolytic *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop

OlyNastics *The intent of OlyNastics workouts are to combine the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics movements. * • Utilize ZenPlanner

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

Glycolytic (Happy Birthday Coach Jenn 🎊🎊🎊🎊🎊) *The intent of Glycolytic days are to experience high-intensity, short-duration workout bouts with rest intervals to promote and develop

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *

8am Boot Camp 830am EWOD 930am Community WOD EWOD 3 rounds for time: (35min cap) 15 S2OH (75/55) (55/45) 30 barbell back rack step ups

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

Phosphogenic *Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2

Glycolytic *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts

8am Devils Chase 6.66 miler and 3.33 miler (Salem Willows) 8am Boot Camp 830am EWOD 930am Community WOD REMINDER THAT THE DEVILS CHASE WILL BE

OlyNastics *The intent of OlyNastics workouts are to combine the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics movements. * • Utilize ZenPlanner

Glycolytic *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

8am Boot Camp  830am EWOD 930am Community WOD EWOD 24min EMOM  Minute 1: 5 Wallballs (20/14)(14/10) and 5 Burpees Minute 2: 12 Box Jumps (24″/20″)

Glycolytic *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts

Tuesday (Metabolic Conditioning) *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes.

Phosphogenic *Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2

SOD-15:00 to get 4-5 sets 7/leg DB Bulgarian split squats 1 set of “21’s” bicep curls WOD 1- 10-9-8-7…1 OHS (135/95) Bar facing burpees WOD

SATURYAY – PUMPKIN SPICE IS IN THE HOUSE!!! Ok, I didn’t see any Pumpkin spice or tees! Who will rep that @$it this week!!??? LETS

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *

Thursday (Lactate Threshold) *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

OlyNastics *The intent of OlyNastics workouts are to combine the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics movements. * • Utilize ZenPlanner

Glycolytic *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop

SATURYAY – COMMUNITY AT ITS BEST WITH PUMPKIN SPICE IN THE HOUSE!!! 8am Boot Camp 830am EWOD 930am Community WOD EWOD E2MOM x 5 ⁃

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts

Phosphogenic *Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *