Workout, Happening, and Updates at CROSSFIT IRONSPIDER

8am Boot Camp 830am EWOD 930am Community WOD EWOD 30min AMRAP 180m Farmers walk (53/35) KB € switching hands through out. 10 Alternating KB push

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

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

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

Glycolytic (2-5 min bursts) • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched.

Gymnastics Focus OR 22.1 Open’s Make-up • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all

Warm-up + WOD Review WOD 22.1 15min AMRAP 3 wall walks (Mod: Reduce Distance)12 dumbbell snatches (50/35) (35/20)15 box jump-overs (24/20) (Mod: Step Ups)

Phosphogenic • Did you sign up for the OPEN or In house OPEN Challenge? • Utilize ZenPlanner to sign up for classes. • Continue to

Glycolytic • Did you sign up for the OPEN or In house OPEN Challenge? • Utilize ZenPlanner to sign up for classes. • Continue to

Gymnastics Focus • Did you sign up for the OPEN or In house OPEN Challenge? • Utilize ZenPlanner to sign up for classes. • Continue

Monday (Lactate Threshold) • Did you sign up for the OPEN or In house OPEN Challenge? • Utilize ZenPlanner to sign up for classes. •

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Wednesday (Lactate Threshold) • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. •

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

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

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

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

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

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

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

715am EWOD 8am Boot Camp 815am Community WOD 930am Community WOD EWOD Cal Bike (30-24-18-12 / Ladies 24-19-14-9) Burpee pull ups (15-12-9-6) Dubs (100, 80,

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

Metabolic Conditioning (Thanksgiving) • Utilize ZenPlanner to sign up for classes. Celebrating and giving thanks as a community for all that we have. Class times

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

Glycolytic (2-5 min bursts) • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched.

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

715am EWOD 8am Boot Camp 815am Community WOD 930am Community WOD EWOD EMOM for 30min, alternating between: Min 1. 12 AKB swings (53/35) Min 2.

Metabolic Conditioning • Masks are no longer required. • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe

OlyNastics • Masks are no longer required. • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down

Glycolytic • Masks are no longer required. • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down

Gymnastics Focus • Masks are no longer required. • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe

Lactate Threshold • Masks are no longer required. • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe

OlyNastics • Please wear your mask. • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all

Gymnastics Focus • Please wear your mask. • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down

Glycolytic (2-5 min bursts) • Please wear your mask. • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and

Lactate Threshold • Please wear your mask. • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down

Metabolic Conditioning • Please wear your mask. • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down

Glycolytic HSPU Clinic @ 6:30 PM • Please wear your mask. • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon

Gymnastics Focus • Please wear your mask. • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down

Lactate Threshold • Please wear your mask. • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down

Metabolic Conditioning • Please wear your mask. • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down

Phosphogenic • Please wear your mask. • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all

SATURYAY October 30th – COME JOIN CASEYBONEZ, ANGELA AND SO MANY OTHER AWESOME PEEPS FOR SOME PRE-HALLOWEEN FUN, A LITTLE SWEATING AND HIGH QUALITY THERAPY

Gymnastics Focus • Please wear your mask. • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down

Metabolic Conditioning • Please wear your mask. • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down

Wednesday (Lactate Threshold) • Please wear your mask. • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe

OlyNastics • Please wear your mask. • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all

Glycolytic • Please wear your mask. • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all