Complete 5 rounds: 10R/10L weighted step ups (135/95#) 20 evil wheels (135/95#) Max consecutive strict pull ups Rest 90 seconds between each round. WOD Notes:  Record total number of strict pull ups.

The nutrition challenge ended just about a week ago and we hope everyone is still on the healthy eating wagon (after an obligatory cheat day or two)!  Thanks to everyone who toughed out the whole…

Do you take fish oil? Do you think you should, but not sure exactly why? Or have you never even considered taking fish oil? This post will explain what fish oil is, and why you…

Mark your calendars for these important dates in October! Oct 10 - Stretching and Mobility with Coach Mark, 6pm. Oct 15 - Last day of the Fall Nutrition Challenge! (The performance test is Wed Oct…

WE ARE EXCITED TO ANNOUNCE THAT OUR GYM IS GROWING! We recently signed a new three-year lease, and along with it we are upgrading our facility. Construction has already begun on the following: An athlete…

Summer is officially over, which means it's time for our 2013 Fall Nutrition Challenge!! It's a completely optional (but highly recommended) event. We’ll host a kick off meeting this Thursday, Sept 12th at 7:30pm for…

Mark your calendars for these important dates in September! Sept 2 - Labor Day! In lieu of regular classes, we will run an open gym from 9:00am - 11:00am. This is a great time to work on your…

We are off to the hospital and the gym will be closed for the Sunday football class.  We will resume class on Monday but there will not be a 9:30 a.m.  Game time!!!!!!!

Mark your calendars for these important dates in August! Aug 1 - Iron Cross Athletics officially turns 2!! Aug 4 - Garage Strength Lifting Meet & Fundraiser (see Tanner for details) Aug 15 - Stretching and…

Mark your calendars for these important dates in July! July 4 - Make Up Session & Barbell  Club will be held in the morning from 8:30 - 11:30am. Evening session cancelled. July 11 - Stretching…