WOD

Thursday December 1 2016

News -The IronBorn coat drive is going on all  month long, make sure you drop off a coat you don’t use! -Save the date! 12/17 at Area 23 pub at 7pm, the Ironborn winter social! Mobility -Hips Strength -5×3 Front Box Squat – 12 of 15 (5 sets of 3 reps, same weight across, approximately […]

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Wednesday November 30 2016

News -Bring in a winter coat for our coat drive, going on all month! -Save the date! 12/17 7pm at Area 23 Pub, The IronBorn winter social! Mobility -Shoulder Skill Practice -Spend 10 minutes working handstand, handstand walking, and HSPU progressions. Keep the HSPU strict until you can do at least one strict rep down […]

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Leah’s Whole Life Challenge

Part of our “Why” at IronBorn is to help our members build a better life through fitness and camaraderie. Leah’s experience during our recently concluded Whole Life Challenge is a wonderful example of this, as well as a testament to how consistent and dedicated Leah was during the challenge and has continues to be even […]

WOD

Tuesday November 29th 2016

News -Please consider donating a winter coat to our holiday coat drive! Just drop it off at the gym! -Save the date! 12/17 at Area 23 Pub at 7pm, the IronBorn winter get together! Mobility -Hips Skill Practice -Spend 8 minutes working on ring dip and muscle up progressions. Strength 1-1-1-1-1-1-1 Squat Clean (7 sets […]

WOD

Monday November 28 2016

News -Save the date! 12/17 we will have our Holiday get together at Area 23 Pub at 7pm! Mobility -Hips Strength -6×2 Front Box Squat – 11 of 15 (6 sets of 2 reps, same weight across, approximately 65-75% of max Front Squat) Superset -6×4 weighted strict pull up – or progression (6 sets of […]

WOD

Wednesday November 23 2016

News -We will be closed on 11/24 and 11/25, and will have regular Saturday hours -If you won something at the 3 wise men silent auction, please bring in a check this week -Save the Date! IronBorn winter social: Saturday December 17 @7pm at Area 23 pub! Mobility Hips Strength: 5×3 Front Box Squat – […]

WOD

Tuesday November 22 2016

News -We will be closed on 11/24 and 11/25, and will have regular Saturday hours -If you won something at the 3 wise men silent auction, please bring in a check this week -Save the Date! IronBorn winter social: Saturday December 17 @7pm at Area 23 pub! Mobility Shoulder Skill/Practice Spend 10 minutes working on […]

WOD

Monday November 21 2016

News -We will be closed on 11/24 and 11/25, and will have regular Saturday hours -If you won something at the 3 wise men silent auction, please bring in a check this week -Save the Date! IronBorn winter social: Saturday December 17 @7pm at Area 23 pub!   Mobility: Hip Strength: 1-1-1-1-1-1-1 Deadlift (7 sets […]