Workout, Happening, and Updates at CROSSFIT IRONSPIDER

The Blog

Wednesday, January 18, 2023

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. *

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Monday, January 16, 2023

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

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Thursday, January 12, 2023

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

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Wednesday, January 11, 2023

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. *

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Tuesday, January 10, 2023

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

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Monday, January 9, 2023

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

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Friday, January 6, 2023

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. *

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Monday, January 2, 2022

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

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Friday, December 30, 2022

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

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Monday, December 26, 2022

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. *

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Friday, December 23, 2022

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

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Tuesday, December 20, 2022

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. *

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Sunday Funday!

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)

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Wednesday, December 14, 2022

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. *

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Tuesday, December 13, 2022

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

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Monday, December 12, 2022

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

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Wednesday, December 7, 2022

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. *

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Tuesday, December 6, 2022

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

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SATURYAY Dec 3rd

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 

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Friday, December 2, 2022

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. *

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Thursday, December 1, 2022

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

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Monday, November 21, 2022

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. *

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Saturday: 11-18-22

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

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Friday, November 18, 2022

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

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Tuesday, November 15, 2022

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. *

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Monday, November 14, 2022

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

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Wednesday, November 9, 2022

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. *

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Monday, November 7, 2022

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

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Thursday, November 3, 2022

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

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Wednesday, November 2, 2022

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. *

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Tuesday, November 1, 2022

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

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SATURYAY Oct 29th

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

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Friday, October 28, 2022

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. *

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SATURYAY Oct 22nd

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

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Friday, October 21, 2022

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

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Monday, October 17, 2022

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. *

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SATURYAY October 15th

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″)

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Friday, October 14, 2022

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

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Tuesday, October 11, 2022

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.

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Monday, October 10, 2022

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

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Friday, October 7, 2022

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

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Wednesday, October 5, 2022

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. *

Read More »

Tuesday, October 4, 2022

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

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Monday, October 3, 2022

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

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Wednesday, September 28, 2022

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. *

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