CrossFit IronSpider

50+ Women looking for a beginner strength training program…. Look no further.

Classes will be held Tuesdays and Thursdays 530pm beginning September 1st.

First two weeks are FREE.

https://crossfitironspider.sites.zenplanner.com/membershipTemplate-view.cfm?membershipTemplateId=19312CA1-25E0-4281-A051-89F24D189CF7

HYROX
August 6th 8:30am

ZONE INTERVALS: 44 MINS
Section duration: 44 mins
Rep/Interval Scheme: 20:00 Work/02:00 Rest, 2 Rounds

Zone 1
Compromised Running
700/800 M
Run 7
20x KB Tightrope Deadlift
20x KB Split Squat

Zone 2
Partner Workout: Partner 1 is the timer
Partner 1
TIMER
400/500 M SkiErg 7

Partner 2
Until Partner Finishes
RowErg 5

Both Partners
Each Transition
7x DB Push Press

BIG SHOUT OUT to all of our July 2200 Push Up Challenge Finishers to support Veteran Su***de. Well done!

Mike Pags
B. Dion
Jenn G
Sarah
Eddie
Beth
Amy
Kelsey
Matt
Jorge
Ryan
Christian
Steve Barry

Coach Jenn will do the raffle for CFIS swag so stay tuned!! Thank you all for following through with your goal and getting this done. 👏 👊 🕷️ 💪

Registration is LIVE! Don’t miss that early bird special!

https://app.conquestevents.net/events/witch-city-throwdown-2026/details?editMode=false

Looking to prep for Boston HYROX?! Here are some simulation races to help you prepare… it’s designed to be a partner Sim, but if you are racing solo, you can register solo.

Mini Sim:
https://crossfitironspider.sites.zenplanner.com/membershipTemplate-view.cfm?membershipTemplateId=43D3F4CB-10B9-4E8D-9D5D-CD1FFF493C05

Full Sim:
https://crossfitironspider.sites.zenplanner.com/membershipTemplate-view.cfm?membershipTemplateId=ABB0C9CF-C1DA-4AAD-8BAA-0025C29DC3CB

SUNDAY 8/2
Hyrox 8am
Sunday Funday 9am

HYROX

CONDITIONING: 34 MINS
Section duration: 34 mins
Rep/Interval Scheme: 15:00 Work/02:00 Rest, 2 Rounds

Zone 1
Partner 1
20/25x
Calorie Ski 7

Partner 2
MAX x Wallballs

Zone 2
Partner 1
20/25x Calorie Row 7

Partner 2
Couplet
10x Dual KB Deadlift
10x KB Goblet Reverse Lunge

FINISHER: 16 MINS
Section duration: 19mins
Rep/Interval Scheme: 03:00 Work/01:00 Rest, 4 Rounds

Zone 1
MAX M Run 8

Zone 2
3 min Max Reps Triplet
15x DB Bent Over Rows
15x Pushups
15x MB Sit ups

CrossFit-

SOD: 15:00 for 5 sets
5-7/leg Bulgarian Split Squat
10/arm DB bent over row

WOD 1:
10-9-8-7…1
Hang Squat Sn**ch (115/75) (85/55)
1-2-3-4…10
HSPU

WOD 2: AMRAP 15 w/ a partner
120 Dubs
90 Air Squats
60 Hollow Rocks
30 Cals

6 more days in our push up challenge!

SUNDAY FUNDAY!
Hyrox 8:00
CrossFit 9:00

Hyrox
42 min total - 20 min on / 2 off
Amrap - 20 min
600m run
100ft (2 polls out and back) sled push
600m run
100m farmers carry
2 min rest
Amrap - 20 min
600m ski
100ft (2 polls out and back) sand bag lunges
600m row
100ft (2 polls out and back) sled pull
12 min intensity - 1 on/:30 off x 3 rounds
Min 1 - max WB
Min 2 - max burpees
Min 3 - v ups

CROSSFIT

Sunday Funday

SOD: 15:00 for
5x5 Floor Press

WOD 1:
AMRAP 12
10 KB Box power stairs (70/53)
20 UKBS
30 Single Leg V-Ups
40 Dubs

WOD 2: AMRAP 12 w/a partner
3 Strict Pull-Ups
6 Ab-Wheel Roll-outs
9 Cal Bike
*alternate full rounds

SATUR-YAY 7/25
8:00 Boot Camp
8:30 Endurance WOD
9:30 Community WOD

EWOD: AMRAP in 30 minutes of:
400m Run
100m Farmers carry (double DB/KB: ath choice)
800m Run
100m Farmers carry
500m Row
100m Waiter’s carry (single DB/KB: switch as you see fit)
1000m Row
100m Waiter's carry

Community Partner WOD: For time
120 Alt. DB power cleans (50/35) (50+ 35/20) (60+ 25/15)
100 Push-ups
80 Box step overs (20” all) (55+ pads as needed)
60 Knees to chest
40 Alt. DB Devil press

HYROX tomorrow… 830am.

HYROX 7/23

SUSTAINED OUTPUT: 40 MINS
Section duration: 40 mins
Rep/Interval Scheme: 04:00 Work/01:00 Rest, 8 Rounds

Zone 1
Run 8

Zone 2
Couplet
20 M Sandbag Walking Lunges
20 M Burpee Broad Jumps

Zone 3
SkiErg 8

Zone 4
Couplet
20x Wallballs
MAX M KB Farmer's Carry