Ironstone Strength & Conditioning is a facility with the single-minded goal of improving fitness and function for people from all walks of life in our community. We do this primarily through our core fitness program, CrossFit, but we also offer Weightlifting, Functional strength classes, personal training, team training, high performance athletic coaching and more. CrossFit is a big part of what we do, but it isn’t everything. However, for many reasons our approach to CrossFit is what we need to spend the most time explaining – if CrossFit isn’t the program for you that’s fine, you can probably still learn a lot about our personality by reading our philosophy below. Otherwise, skip down to the next section on Operations.
The Home of CrossFit Ironstone
CrossFit gyms are not franchises they are affiliates, which means every gym is unique in the way they coach, program, and interact with their community members. You may have to try a few gyms to find one that is the right fit for your personality. We encourage you to explore what is available, and visit us before you commit. Drop in anytime during business hours for a tour and to chat.
There are a few things you should know about the way we do business:
We operate on a yearly, pre-planned programming template. We would be happy to describe the purpose of the current 8 week cycle to you and what we are building up to over this period. Constantly varied does not mean random workouts drawn from a hat, there is a very detailed training template in place. For more information on our cycles and template visit this post in our blog.
We are somewhat strength biased, but…. it will not be unusual on some days to see only a single conditioning or even steady state moderate intensity work. We believe in true variance, which means sometimes doing the things we wouldn’t want to do if left to our own programming. For some of you that may mean more Olympic lifting or barbell work than you like. For others, don’t be surprised to see pure monostructural work like rowing intervals on occasion.
We are structured. Our group classes are quite structured and purposely run with time stamps. There is a lot to do in the hour we have and we want you to get the most of your workout. Please arrive on time (or early) for class and be ready to stay on task! We will run a group warmup together after we brief the workout at the whiteboard.
We believe in your safety. Coaches will help you make decisions about appropriate scaling of workouts. Doing them RX’d is not the goal; doing the best version of the workout for you is the goal and will be enforced as needed. Please maintain a dialogue with your coach, ask questions, and seek feedback when you are unsure what to do.
We believe in your progress. From time to time trainers may approach you and ask about your nutrition, lifestyle, attendance, injuries, and goals. We hope you don’t find this intrusive, but we want to take an active role in your progress – don’t think we are singling you out!
At CrossFit Ironstone, member satisfaction and value is one of our most important considerations. To this end, all of our members have access to their own member self-service page where they can purchase plans & passes, book personal training, and sign-up for classes in advance. All you have to do is click the “Member Account” link to get started on your own, or a staff member would be happy to show you at the facility.
We cap our classes to ensure the quality coaching and individual attention you deserve. To this end we require you to sign-up for classes in advance through the member account page. Please be respectful: if you are no longer able to attend please withdraw from the class. If you are in the top 4 of the waitlist please register and consider coming to class anyways. There is a good chance we will have room and there will be open gym time available to accommodate you.
We have an open gym policy, meaning you are free to come in at any time during business hours to workout, warmup, get in some skill work, or do strength. We can almost always accommodate room for a handful of people to do their own thing, and most of the time we will have a designated area for it. Note our classes and other scheduled training take priority, so if you plan on bringing in a large group of friends to train with please do not schedule this during peak hours. Talk to a trainer or coach for your options.
We also provide a digital whiteboard system for our members to make tracking easy and fun. Check the Member Logbook to sign-up or sign in under our gym. Once you have an account you will be able to log your results after a class on the gym tablet, you personal computer, or a smartphone. It’s important to track your workouts so you know what weight, time, or modifications to make each day.