CrossFit IronSpider

CrossFit IronSpider Iron Spider Programs Programs
Getting Started 3-2-1 GO!
1. Give us a call and make an appointment to stop in and talk to an IronSpider Coach.
2. GO!
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Take the IronSpider Intro program and learn the Crossfit basics before jumping into classes.

3. Talk to your Intro Coach and decide what IronSpider Membership package works best for you and your fitness goals. You are now an IronSpider athlete and a big part of our community. Now you can work out during any of our scheduled IronSpider Classes. IronSpider Classes
IronSpider Classes is where our community gets "it" done. Most classes include a warm up, Strength of the Day, Skill of the Day, the WOD (Workout of the Day), and a cool down. An IronSpider Coach will help the athletes learn about their movement patterns and push the athletes to the next level. Classes are constantly varied and modified for all levels. Intro Program
Our IronSpider On-Ramp is designed to give the first-timer all of the basics that they will need to begin IronSpider Classes. This is a 4-5 private session program and unlimited classes for the rest of the month. Nee members can start at anytime. Please call Coach Brandi Dion to sign up for your Intro program. Personal Training
Personal training is for the Crossfit athlete who would like to bring their training to a new level or maybe work on perfecting a skill. We also offer personal training to people who enjoy One-on-One training.

HUGE SHOUT OUT AND CONGRATULATIONS TO CFIS ATHLETES MIKE AND KELSEY!! We absolutely LOVE to see our athletes and communi...
09/22/2026

HUGE SHOUT OUT AND CONGRATULATIONS TO CFIS ATHLETES MIKE AND KELSEY!!

We absolutely LOVE to see our athletes and community out in the wild putting their hard earned fitness to use. That being said, Mike Pags took that challenge to a whole new level of crazy and we are absolutely impressed and so proud of his incredible accomplishment.

This past weekend Mike completed the Spartan ULTRA at Killington Mountain. It was just shy of 32 miles running up and down that mountain, 15,000 ft of elevation and 60+ obstacles.

Kelsey, his better half, did the spartan beast. 13 miles 6,500 ft of elevation and 30+ obstacles.

These Spartan challenges are NOT for the weak. So impressive. Both of you. Can’t wait to hear about your next fitness adventure! 👊👏🕷️💪🏋️‍♂️

Sunday Funday Sept 20, 2026HYROX 8amCrossFit 9am TRAFFIC CAUTION!!! Give yourself extra time to arrive at the gym. The W...
09/19/2026

Sunday Funday Sept 20, 2026
HYROX 8am
CrossFit 9am

TRAFFIC CAUTION!!! Give yourself extra time to arrive at the gym. The Wicked 1/2 Marathon will be taking place from 7am-10am (course starts at the salem willows, goes out to the MHD neck and back to the willows with our and back on Lafayette street).

HYROX CONDITIONING
9/17

COMPROMISED ZONES: 36 MINS
Section duration: 36 mins
Rep/Interval Scheme: 03:00 Work/ Rest, 12 Rounds

Zone 1
03:00 RowErg 8

Zone 2
20 M Overhand Sled Push
20 M Burpee Broad Jumps

Zone 3
03:00 Run 8

Zone 4
25/30x DB Thrusters
FRT Rest

Finisher:
8min (30” on/ 30” off)
Ski erg sprints.

CrossFit
SOD: In 15 minutes, complete @5^ sets of 5 Back squats

WOD: AMRAP in 10 min of:
15 Abmat Sit-ups
15 WB (20/14) (50+ 14/10) (60+ 10/8) (10/9')
30 Dubs (60 singles)

Partner WOD: 12 Rounds for time
6 Box jumps (24/20) (50+ 20/18) (60+ any ht)
10 Sumo dead high pull (75/55) (55+ 55/35)
6 HSPU (50+ 1 plate and pad) (60+ DB OHP or Wall walk up w/no hand movement)
*Alt movements

SATURYAY Sept 198am Boot Camp8:30am EWOD/Salty Oar WOD9:30am Community WODEWOD/Salty WOD32min AMRAP500m row (damper6) 7...
09/18/2026

SATURYAY Sept 19
8am Boot Camp
8:30am EWOD/Salty Oar WOD
9:30am Community WOD

EWOD/Salty WOD
32min AMRAP
500m row (damper6) 7
10 KBDL > Inchworm walkouts > push up
20 plate hollow rocks
200m row sprint (damper 10) @10 rpe “GREASY POLE SHUFFLE” (IYKYK)

Rest 30-45 sec

Community WOD - 35min AMRAP
*Teams of 2 reps split evenly

400m RUN
40 Power Cleans
40 STOH
40 Back Rack Lunges
40 Power Snatches
40 Burpee over bar
*BB weight (115/75)(50+ 85/55)

FYI salem folk….
09/14/2026

FYI salem folk….

Our HYROX Sim was great today… awesome work everyone. You are more than ready for Boston!
09/13/2026

Our HYROX Sim was great today… awesome work everyone. You are more than ready for Boston!

More pics from our HYROX sim…
09/13/2026

More pics from our HYROX sim…

09/12/2026
SATURYAY 9/128am Boot Camp8:30am EWOD9:30am Community WODEWOD11min AMRAP15 DB Thruster (one DB) 15 V-Ups15 Cal Row 1min...
09/12/2026

SATURYAY 9/12
8am Boot Camp
8:30am EWOD
9:30am Community WOD

EWOD
11min AMRAP
15 DB Thruster (one DB)
15 V-Ups
15 Cal Row

1min rest.

11min AMRAP
200m Farmer Carry
20 KB Bent Row (total)
20 Lateral Lunges (total)

1min rest.

11min AMRAP
10 DB Hang Cleans (total)
10 DB Push Press (total)
10 Weighted DB Lunge (total)
100m Run

*DB weight 50/35, 50+ 40/25
*KB weight 53/35

Community WOD Teams of two.
4RFT 35min cap
20 Mixed load high, kneeling to standing
40 Push ups
60 Sit ups
40 KB high windmill
20 Burpee Box jumps
*movements shared evenly.
*weight = athlete choice

Address

90 Leavitt Street Dock 19/20
Salem, MA
01970

Opening Hours

Monday 5am - 7:30pm
Tuesday 5am - 7:30pm
Wednesday 5am - 7:30pm
Thursday 5am - 7:30pm
Friday 5am - 7:30pm
Saturday 8:30am - 11am
Sunday 9am - 11am

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