Workout, Happening, and Updates at CROSSFIT IRONSPIDER

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. *

8:30 MHD / 9:00 Salem SOD: In 15 minutes complete 4 sets 1-2 Pull-up bar Pullovers Or 3-5 Strict Pull-ups And 10 Ring Push ups

SATURYAY  8am Boot Camp  830am EWOD 930am Community WOD EWOD 2 Rounds 50/40 Calorie Assault Bike 40 Wall Balls (20/14) 30 Plate V-ups  20 Renegade

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

PLEAESE NOTE: THE WICKED 1/2 MARATHON IS GOING FROM THE SALEM WILLOWS TO MHD KNECK AND BACK. TRAFFIC WILL BE DELAYED. FROM 730-930am. LEAVE EARLY

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

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. *

SOD- E2MOM x 12:00 Build to a heavy complex of… Deadlift Power clean Front Squat Thruster WOD: 9/11 Tribute WOD With a partner on a

830am EWOD / 930am Community WOD EWOD-50 step ups – 500 m row – 50 row knee tucks – 40 step ups – 400 m

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. *

Labor Day Class Schedule: (Salem 8:30am & 10:00am) (MHD: 9:00) • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment

SOD: E2MOM x 10 minutes 3 Front Squats 10 Half kneeling DB curl to press WOD 1 (18:00 cap) 10-20-30-40-50 DB snatch (50/35) (50+ 35/20)

8:30am Remember first class is free, come join the fun! “BRO SESH” EMOM x 12 minutes (show up to find out the movements but can

SATURYAY Sept 3rd 8am Boot Camp  830am EWOD 930am Community WOD EWOD – 35min cap Run 300m 10 burpee wall balls (20/14) 5 power cleans  (135/95)  (115/75)

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

SOD-E2MOMx 12 3 Snatch balance (from the rack) 10 total strict single leg opposite T2B WOD 1- AMRAP 10 6 Renegade Rows (50/35) 9 DB

Salem SATURYAY August 27th – MAKE TODAY GREAT. 8am Boot Camp 830am EWOD 930am Community WOD EWOD 3 rounds for time: (35min cap) 800 meter

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 45min Cap 3 Rounds of 600m Run (750m Row / 1800m Bike) 50 Doubles (50 Dub/Single

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 1000 meter row buy in  Then, 3 rounds for time of: 12 Deadlifts  (185/135    50+ 135/95) 18

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. *

Tuesday (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. *

Warm-up: With a 4 min clock 1 push-up > down dog > Spidermans 5 PVC pass thru 3 BB OHP 3 BB push press 3

8am Boot Camp  830am EWOD 930am Community WOD EWOD Buy in: 1000m Row Then, “Nancylite” 5 rounds for time of: 400m run 15 Overhead squat

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

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.

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

8am Boot Camp 830am EWOD 930am Community WOD EWOD For time: 35min cap. If you finish before the 35min cap re start from the top.

(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

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

Sunday Funday! SOD-E2MOM x 12 minutes 5 OHS (from the rack) 10 DB side bends per side rest 5min “31 Heroes” Hero WOD AMRAP 31

SATURYAY July 23rd  8am Boot Camp  830am EWOD 930am Community WOD SATURYAY IS OUR COMMUNITY BOAT CRUISE!! Still time to join if you would like,

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. *

SUNDAY FUNDAY July 17th, MHD 830am, Salem 9am SOD E2MOM x 12 minutes 3 Power cleans 2 Front Squats 1 Jerk WOD 1- 10-9-8-7-6-5-4-3-2-1 Hang

No classes in Salem due to the Summer Steamer. Marblehead Community WOD will be at 8:30am. Come cheer on these amazing athletes if you can!!

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 (MHD: Bring your towel in today) *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements

Lactate Threshold (MHD: Bring in a towel tomorrow (Tuesday)) *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high

Warm-up: 200m jog 10 leg swings/leg 5x push-up/down dog 30 sec pigeon/leg 5x grinding squats 5 BB front squats 5 BB back squats SOD: In

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 (Salem 8:15 & 9:30am) (MHD: 8:30am) *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration

SOD: E2MOM x 12:00 (6^ Rounds) 5^ BB bench press 15 Hollow Rocks Partner WOD: 35 min AMRAP 200 Dubs (300 singles) 20 Bench Press

LET THE HOLIDAY WEEKEND BEGIN 🔥 💥 🕷 💪 8am Boot Camp 830am EWOD 930am Community WOD EWOD 5RFT 20 Hang Power Cleans 20 Forward

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. *

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 minutes to get 4 sets of: 7/leg Back racked plate deficit lunges 15 Double DB bicep curls 15 GHD sit ups OR Ab

8am Boot Camp 830am EWOD 930am Community WOD EWOD 28min AMRAP 400m Run 10 Burpees Box Jump-overs (24/20) (50+ 20/16 – jump or step) 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

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

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

MHD: 8:30am & Salem: 9:00am SOD: EMOM for 10 min: Evens: 7-10 Feet elevated Push ups Odds: 5 Strict BB OH press  WOD 1: AMRAP

8am Boot Camp  830am EWOD 930am Community WOD 11am Community CornHole Tournament!! If you don’t have a partner, but want to participate, COME! We will

(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