Resources

News & Updates

2017 Intramural Open Recap

2017 Intramural Open Recap
April 02 2017 Seasonal

What an awesome (and exhausting) 5 weeks! The standings were neck and neck until the very end, but there can only be one champion – and this year the Championship goes to team……… drumroll……. FIRE Team Fire took the final victory 173 to 164 over team Earth, closing out with the Spirit points for week... Read more »

The 2017 Open is Here

The 2017 Open is Here
February 16 2017 Seasonal

Say it with me….. 7 more sleeps. The Open goes live next week starting with our kickoff announcement on Thursday night at 9 PM. We will gather at the gym, watch the live announcement of 17.1 and announce the Intramural Teams for this year. With that in mind, we thought it was important to clear... Read more »

Athlete of the Month: Jovana Duke

Athlete of the Month: Jovana Duke
October 07 2016 Members

Every single member at CrossFit Ironstone contributes to our community, Jovana Duke is no exception. Having been with us from the beginning, her cheery demeanor brightens the gym every day she walks through the door. Always striving to improve her technique and performance, she also constantly cheers and motivates others to push harder and to... Read more »

Movement Library

Weightlifting: Quick Barbell Warmup

Weightlifting: Quick Barbell Warmup

On occasion you might come in for Open Gym to do some weightlifting on your own. In this video our NCCP Level 2 Weightlifting Coach Brandon takes you through a recommended Barbell Warmup.

Training

Test Weeks: why we program them & what to expect

Test Weeks: why we program them & what to expect

Test week is your opportunity to measure your progress and our chance to evaluate the programming. Learn more about what test week means for you as member.

This Training Cycle: A primer on periodization and what to expect

This Training Cycle: A primer on periodization and what to expect

At Ironstone one of the things we have attempted to do is explain to our members on a deeper level why they are doing the things they are and what the intent is of each piece.

Our Next Micro-Cycle

Our Next Micro-Cycle

Test Week (1 Aug- 7 Aug) Most of the year we are training – not testing fitness. Training is an eye towards progression; delaying the desire to chase Personal Records and achievements until later so we can focus on building the pieces to get there in the right way. Over the last 16 weeks we... Read more »

It’s time to get to work.