Workout, Happening, and Updates at CROSSFIT IRONSPIDER

The Blog

Thursday, June 16, 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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Wednesday, June 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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Tuesday, June 14, 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, June 13, 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 June 11th

8am Boot Camp  830am EWOD 930am Community WOD EWODS  EWOD 1. 10 min AMRAP  16/ Dumbbell snatch   8 per arm. (50/35)  (35/20) 8/ DB box step ups

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Friday, June 10, 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, June 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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Wednesday, June 8, 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, June 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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Monday, 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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SATURYAY June 4th

8am Boot Camp  830am EWOD 930am Community WOD EWOD EMOM for 24min Minute 1: 8 Wallballs (20#/14#) and 5 Burpees Minute 2: 50 Dubs  Minute

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Friday, June 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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Thursday, June 2, 2022

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

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Wednesday, June 1, 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, May 31, 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, May 27, 2022

Glycolytic (MHD: Don’t forget your bath towel today) *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals

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Thursday, May 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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Wednesday, MAy 25, 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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Tuesday, May 24, 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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Monday, May 23, 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, May 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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Thursday, May 19, 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, May 18, 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, May 17, 2022

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

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Monday, May 16, 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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Sunday Funday!

SOD 4 sets 15min cap 5 Man Makers (https://www.youtube.com/watch?v=iMNnvhg1JcM) 10/leg DB RDL 15 GHD or plate sit ups 1:00 Rest WOD 1 AMRAP 15 5

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SATURYAY May 15th

SATURYAY May 14th  8am Boot Camp  830am EWOD 930am Community WOD EWOD 4 RFT (35min cap) 900m row/800m Run  25 MB ab mat sit ups 

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Friday, May 13, 2022

Lactate Threshold *Lactate Threshold workouts range form 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, May 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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Wednesday, May 11, 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, May 10, 2022

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

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Monday, May 9, 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, May 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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Thursday, May 5, 2022

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

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Wednesday, May 4, 2022

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

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Tuesday, May 3, 2022

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

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Monday, May 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, April 29, 2022

Phosphogenic • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water.

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Monday, April 25, 2022

Metabolic Conditioning • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own

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Tuesday, April 19, 2022

Metabolic Conditioning • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own

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Sunday, April 16, 2022

“BRADSHAW” U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team,

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Friday, April 8, 2022

Lactate Threshold • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own

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Monday, April 4, 2022

Gymnastics **MHD: Bring your Bath Towel today** • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please

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SATURYAY March 26th

8am Boot Camp 830am EWOD 930am Community WOD EWOD 30min AMRAP  200m RunMax Unbroken Hang Clean n Jerk300m RunMax Unbroken Hang Clean n Jerk600m RunMax

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Friday, March 25, 2022

Phosphogenic • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue

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Monday, March 21, 2022

Metabolic Conditioning • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please

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Friday, March 18, 2022

Glycolytic • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue

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Tuesday, March 15, 2022

Metabolic Conditioning • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please

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Opens WOD 22.3 (Last Friday Night Lights) • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down

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Tuesday, March 8, 2022

Phosphogenic • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue

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Monday, March 7, 2022

Glycolytic OR 22.2 Redo • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched.

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Sunday Funday!

SOD- E3MOMx12 10/Leg Bulgarian Split squats 10 DB curl and press 15 Hollow Rocks WOD1: AMRAP 12 250M Row 10 Renegade Rows (50/35) 20 Wall

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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

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(978) 678-8221

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