Rest Day – Aug 7, 2011
Sundays are Rest Days at Iron Cross Athletics! Enjoy the day with your family and friends. Take advantage of the extra time in your day to sleep a little more, eat some good meals, watch…
Daily WOD – Aug 6, 2011
Back squat 1-1-1-1-1-1-1 Then Complete for time: 25R/25L Dumbbell Snatch WOD Notes: We will pick the dumbbell weight according to ability. This is a full squat snatch!
New toys!
Thanks to John's creativity and woodworking skills we now have 2 awesome sleds! Check 'em out, and get ready to pull!
Daily WOD – Aug 5, 2011
Individual Workout 4 from the 2011 Mid-Atlantic Regional: 100 Pull-ups 100 Kettlebell Swings (53/35#) 100 Double Unders 100 Overhead Squats (95/65#) WOD Notes: This is a long one, but don't be scared! Beginners can…
Make Up Day – Aug 4, 2011
Thursdays are Make-Up Days at Iron Cross Athletics! It's your chance to complete a workout you missed during the previous week. If you did every Daily WOD during the previous week, Thursday should be a rest day!…
Daily WOD – Aug 3, 2011
"Elizabeth" (one of our Benchmark Ladies) 21-15-9 of: Squat Cleans (135/95#) Ring Dips Wod notes: A benchmark is workout that we'll repeat (a few times a year or even just once a year) so…
Daily WOD – Aug 2, 2011
10-9-8-7-6-5-4-3-2-1 of: Sumo Deadlift (225/155#) Kettlebell Swing (53/35#) Pull-ups WOD notes: This WOD is intended to be a medium length metcon. The movements and weights should be scaled so the workout takes less than 20…
Daily WOD – Aug 1, 2011
Thruster 1-1-1-1-1-1-1 Then AMRAP in 8 minutes of 20 wall-balls + 10 push ups WOD notes: It's finally here!! Opening Day!! We have a great month of WODs programmed for you. You'll notice a…
More Open Gym Hours!
We've scheduled the remaining Open Gym hours. Only 11 days left until we officially open! - Thursday 7/21 - 6:00-7:30pm (Warning: it will be HOT!!) - Friday 7/22 - 5:00-6:00pm & 7:00 - 8:00pm (Warning:…