Stallions
9am Free Partner Class!
For Time w/ Partner (20/14lbs):*
400m Unweighted Run
20 Medicine Ball Sit-Ups
200m Medicine Ball Run
30 Medicine Russian Twists
200m Medicine Ball Run
20 Medicine Ball Sit-Ups
400m Unweighted Run
*I go, you go. Parters can anchor their partner’s feet on all core work.
10am Member’s Class
1. Advanced Skill: Supine Ring Rows
2. For Time w/ Partner (20/14lbs):*
BUY IN: 30 Supine Ring Rows
400m Unweighted Run
20 Medicine Ball Sit-Ups
200m Medicine Ball Run
30 Medicine Russian Twists
200m Medicine Ball Run
20 Medicine Ball Sit-Ups
400m Unweighted Run
BUY OUT: 30 Supine Ring Rows
*I go, you go with the exception of the buy-in/buy-out which can be performed however you’d like. Parters can anchor their partner’s feet on all core work.
Colts
9am Free Partner Class!
For Time w/ Partner (14/12lbs):*
400m Unweighted Run
20 Medicine Ball Sit-Ups
200m Medicine Ball Run
30 Medicine Russian Twists
200m Medicine Ball Run
20 Medicine Ball Sit-Ups
400m Unweighted Run
10 am Member’s Class
1. Advanced Skill: Supine Ring Rows
2. For Time w/ Partner (14/12lbs):*
BUY IN: 20 Supine Ring Rows
400m Unweighted Run
20 Medicine Ball Sit-Ups
200m Medicine Ball Run
30 Medicine Russian Twists
200m Medicine Ball Run
20 Medicine Ball Sit-Ups
400m Unweighted Run
BUY OUT: 20 Supine Ring Rows
Mustangs
9am Free Partner Class!
For Time w/ Partner (Unweighted):*
300m Unweighted Run
20 Medicine Ball Sit-Ups
200m Unweighted Run
30 Unweighted Russian Twists
200m Unweighted Run
20 Medicine Ball Sit-Ups
300m Unweighted Run
10am Member’s Class
1. Advanced Skill: Ring Row Variations
2. For Time w/ Partner (Unweighted):*
300m Unweighted Run
20 Medicine Ball Sit-Ups
200m Unweighted Run
30 Unweighted Russian Twists
200m Unweighted Run
20 Medicine Ball Sit-Ups
300m Unweighted Run
Note: Mustangs will omit the buy-in and buy-out today.
Save the Dates:
Saturday, June 18th: FW Summer Slam!
Our annual Summer Slam competition is back and this time we are opening our doors to all gyms! Join us in Teams of 3, and choose either the RX and the scaled division. Registration will close on Saturday, June 11th. Sign up here: https://linktr.ee/fwsummerslam We are also looking for volunteers! If you’d like to help out that day, please shoot us an email to info@crossfitironhorse.com
Saturday, July 9th: CFIH Social
It’s that time again! Mark your calendars and join us for some community fun! We are still hashing out the details, but plan to join us on site at CFIH (or off site potentially) after our morning classes. More details are coming your way soon!
Saturday, July 30th: Advanced Movement Clinic
Join us for our quarterly advanced movement clinic. We will be covering the muscle up, starting at 7:30am and running until 8:30am. More details coming. Stay tuned!
