Workout, Happening, and Updates at CROSSFIT IRONSPIDER

The Blog

Friday, September 23, 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, September 22, 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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SATURYAY SEPT 17th

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

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Monday, September 12, 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- 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

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Friday, September 9, 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, September 6, 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 SEPT 3rd Salem

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)

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Wednesday, August 31, 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, August 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, August 29, 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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Friday, August 26, 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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Wednesday, August 24, 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, August 23, 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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Monday, August 22, 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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Friday, August 19, 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, August 18, 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, August 15, 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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SATURYAY August 13th

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

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Friday, August 12, 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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Thursday, August 11, 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, August 9, 2022

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

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Monday, August 8, 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 August 6th

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

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Friday, August 5, 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, August 4, 2022

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.

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Tuesday, August 2, 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, August 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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Friday, July 28

(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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Thursday, July 28, 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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Wednesday, July 27, 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, July 26, 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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Monday, July 25, 2022

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

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SATURYAY July 23rd

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,

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Friday, July 22, 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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Thursday, July 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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Wednesday, July 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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Tuesday, July 19, 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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Monday, July 18, 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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SATURYAY July 16th

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!!

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Friday, July 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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Thursday, July 14

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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Wednesday, July 13, 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, July 12, 2022

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

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Monday, July 11, 2022

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

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Friday, July 9, 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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Thursday, July 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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Wednesday, July 6, 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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Tuesday, July 5, 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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Monday, July 4, 2022

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

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SATURYAY July 2nd

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

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Friday, July 1, 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, June 30, 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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Tuesday, June 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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Monday, June 27, 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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SATURYAY June 25th

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

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Friday, June 24, 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, June 23, 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

Read More »

Wednesday, June 22, 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, June 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

Read More »

Monday, June 20, 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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Friday, June 6, 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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HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

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FIND US AT:

90 Leavitt Street,
Salem, MA 01970-5308

(978) 678-8221

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