Come Watch the Iron Beaver Fall Classic instead!

Starts at 10am!

Announcement:

Iron Beaver Weightlifting 6 week Foundations Class

Iron Beaver Weightlifting will be offering a 6 week Weightlifting Foundations Class starting November 12th with a 2nd class being offered on January 7th. 

The 6 week class will focus on correcting common trouble areas for most beginner and intermediate athletes including; Start position, Jumping forward/ backward excessively, Hitting the power position, Early arm bend in the pull, Pulling into a full squat instead of powering, along with other common troubles. 

Each athlete will receive hands on coaching and feedback from an International level weightlifting coach with 10 years of experience in the sport of weightlifting as a coach and athlete. 

Classes meet each Tuesday & Thursday at 4:30pm. 

Sign-up by following; http://www.ironbeaverweightlifting.com/foundations

Announcement:

No Classes this Saturday (10/27) on account of the Iron Beaver Fall Classic

WOD: 10/26/18

Back Squat 5-5-5-5-5 reps

Front Squat 5-5-5-5-5 reps

Overhead Squat 5-5-5-5-5 reps

Party Starts at 6:30pm.

Dress Up!

Potluck Style, bring food and beverage!

Announcement:

No Classes this Saturday (10/27) on account of the Iron Beaver Fall Classic

WOD: 10/25/18

20 minute AMRAP of:

Row 1000m
50 Toes to Bar
25 Devil’s Press, 50/35-lbs.
50 Sit-ups
25 Box Step-ups, 50/35lb. to 24”/20”

Party Starts at 6:30pm.

Dress Up!

Potluck Style, bring food and beverage!

Party Starts at 6:30pm.

Dress Up!

Potluck Style, bring food and beverage!

Announcement:

No Classes this Saturday (10/27) on account of the Iron Beaver Fall Classic

WOD: 10/24/18

Tabata push jerk
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Men: 95 lb.
Women: 65 lb.

Announcement:

No Classes this Saturday (10/27) on account of the Iron Beaver Fall Classic

WOD: 10/23/18

3 rounds of:
2 minutes of rope climbs
2 minutes of Turkish get-ups, 50/35-lbs.
Rest 2 minutes

Party Starts at 6:30pm.

Dress Up!

Potluck Style, bring food and beverage!

Party Starts at 6:30pm.

Dress Up!

Potluck Style, bring food and beverage!

WOD: 10/22/18

4 rounds for time of:
20 squat cleans
800-m run

Men: 115 lb.
Women: 75 lb.

WOD: 10/21/18

TABATA!!!

Tabata Squats
Tabata Burpees
Tabata Jumping Lunges
Tabata Sit-ups
Tabata Plate Ground to Overhead
Tabata Burpees to a Plate
Tabata Squats with a Plate

*45/35-lb. Plate.

WOD: 10/20/18

Gunny

For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.

*With a Partner, Runs are shared in 200m Relays.

Announcement:

CrossFit Train Halloween Costume Party

Friday October 26th, starting at 6:30pm at the gym

Potluck Style, bring dishes to share. Main courses, sides, and dessert!

Costume Party! Dress Up!!!

WOD: 10/19/18

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

Announcement:

CrossFit Train Halloween Costume Party

Friday October 26th, starting at 6:30pm at the gym

Potluck Style, bring dishes to share. Main courses, sides, and dessert!

Costume Party! Dress Up!!!

WOD: 10/18/18

Dork

6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.