Blog, WOD

Thursday December 29 2016

News -The coat drive is almost over! Make sure you get any last minute donations in! -The PM class on 12/30 will be moved from 5:30pm to 4:30pm -We will be closed Saturday 12/31, please have a happy and safe new year! Mobility: Hip   Strength: 7 x 1 Squat Clean – 7 of 15 […]

Blog, WOD

Tuesday December 27 2016

News -The coat drive is almost over! Make sure you get any last minute donations in! The PM class on 12/30 will be moved from 5:30pm to 4:30pm -We will be closed Saturday 12/31, please have a happy and safe new year! Mobility Kelly Starrett’s Super Squat Series Strength Squat Clean 5×3@ 70-80% Superset 5 […]

WOD

Friday December 23 2016

News -Our winter coat drive is going strong, make sure you drop your coats off before the 31st! -December 24th we will have a 9am class only -We will also be closed on 26 December Mobility: Shoulder Skill Practice Warm Up: Spend 6 minutes working on 4 sets of L-hangs. Use a progression that allows […]

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Your First Day At IronBorn

Do you have a friend or family member who wants to join but is too scared? If I had a penny for the number of times a client has gotten my hopes up by saying, “I have a friend who wants to join,” (yet that friend, or sister or husband never ends up showing up) […]

WOD

Thursday December 22 2016

News -Our winter coat drive is going strong, make sure you drop your coats off before the 31st! -December 24th we will have a 9am class only -We will also be closed on 26 December Mobility: Hip Skill Practice Warm Up: Spend 8 minutes working up to a challenging single leg deadlift for 3 reps […]

WOD

Wednesday December 21 2016

News -Our winter coat drive is going strong, make sure you drop your coats off before the 31st! -December 24th we will have a 9am class only -We will also be closed on 26 December Mobility: Hip Skill Practice Warm Up: Spend 8 minutes working on kipping swings, aimed at pull ups and bar muscle […]

WOD

Tuesday December 20 2016

News -Our winter coat drive is going strong, make sure you drop your coats off before the 31st! -December 24th we will have a 9am class only -We will also be closed on 26 December Mobility: Shoulder Skill Practice Warm Up: Spend 8 minutes working on skin the cats and progressions. Aim to perform 3-5 […]

Blog, WOD

Monday December 19 2016

News -Our winter coat drive is going strong, make sure you drop your coats off before the 31st! -December 24th we will have a 9am class only -We will also be closed on 26 December Mobility: Shoulder Skill Practice Warm Up: 5 sets of 3 ‘ring outs’ (think of an ab wheel with the rings). […]

Blog, WOD

Friday December 16 2016

News -Our winter coat drive is going strong, make sure you drop your coats off before the 31st! -Save the date: IronBorn Holiday get together December 17th 7pm at Area 23! -December 24th we will have a 9am class only -We will also be closed on 26 December Mobility: Ankle   Metabolic Conditioning: “Plenty of […]