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So far ironforgedathletics has created 24 blog entries.

April 2020

Programming for the week of April 5-11


Monday April 6th: EMOM 1st: 3 tempo Thrusters at tough weight: 3 sec down, 3 sec hold, 3 sec up, 3 sec press, 3 sec return to start 2nd: 40 sec handstand walk or bear crawl 3rd: 40 sec plank kettlebell pull through (may use a dumbbell or anything with weight)   Tuesday April 7th [...]

Programming for the week of April 5-112020-04-05T17:29:57+00:00

FREE Bodyweight Workouts: Block 2, Weeks 3-4


Week 3, Day 1:  EMOM x 24 minutes (4x thru)  Min 1: 25 sec Side Plank - R side Min 2: 25 sec Jumping Jacks or Penguin Taps Min 3: 10-30 front plank shoulder taps, alternating  Min 4: 25 sec Side Plank - L Side  Min 5: 20 v-ups or tuck-ups or sit-ups (choose base [...]

FREE Bodyweight Workouts: Block 2, Weeks 3-42020-04-01T06:29:12+00:00

March 2020

Programming for March 29 – April 4th


Monday March 30th: EMOM Every 5 minutes x 4 sets: 10 Good mornings with 3 sec negative (light weight) 10 Sumo Deadlift High Pull (same weight) 200m run Core Finisher: 2-3 sets: 20 sec weighted flutter kick 20 Russian twists 20 weighted deadbugs Tuesday March 31st: For Time 21-15-12-9-6-3 Weighted Sit ups Push Press, at [...]

Programming for March 29 – April 4th2020-03-28T07:07:46+00:00

Programming for the week of 22-28 March


Monday: AMRAP Warm up: 1 set: ankle rotations x 10 in each direction knee rotations x 10 10m each knee hugs lunge with a twist figure 4 Cossack squats karaoke toe walk heel walk outside of the foot inside of the foot jumping jacks x 10 PVC or broomstick passthroughs x 10 Pre workout [...]

Programming for the week of 22-28 March2020-03-24T19:10:55+00:00

Temporary Closing due to COVID-19

2020-03-17T12:21:38+00:00 Dear Iron Forged Athletes, Brace yourselves for a long email, but tons of hard work and dedication to this community! At 5 pm this afternoon the Governor of North Carolina issued an order directing restaurants and bars for dine-in customers but allows them to continue takeout and delivery orders.  Our job and civic [...]

Temporary Closing due to COVID-192020-03-17T12:21:38+00:00

Programming for the week of March 16-22


Monday: "Nancy 2.0" 3 Rounds for time: 30 Overhead squats 75/55 800m run *mainsite workout 2-26-2020 Tuesday: AMRAP 17 min AMRAP 500m row 3-5 strict ring dips 5 rower pike ups   Wednesday: Rounds for Time 4 Rounds for Time: 7 Dumbbell Push Jerk (heavy) 3-5 bar muscle ups (unbroken) 20 Air Squats *13 min [...]

Programming for the week of March 16-222020-03-16T13:10:48+00:00

Programming March 16-22


Please watch the following video by clicking on the link below. Childcare Link - Monday - Nancy 2.0  3 Rounds for time: 30 Overhead squats 75/55 800m Run Tuesday - AMRAP in 17 min  500m row 3-5 strict ring dips 5 rower pike ups Wednesday - 4 rounds for time:  7 Dumbbell Push [...]

Programming March 16-222020-03-15T14:49:36+00:00

Gym changes concerning COVID-19.


In order to protect our business and ensure the safety of our members health and wellness, we must implement certain changes moving forward. We ask for your patience and understanding while we move forward these next few weeks. As a small business we depend on our members continued support during times that are out of [...]

Gym changes concerning COVID-19.2020-03-15T14:24:00+00:00

Programming for the week of March 8-14


Monday: For time 10-20-30 Single-arm Dumbbell Thrusters Foot-anchored, weighted sit ups 20/14 Tuesday: 25 min AMRAP 2 Power Cleans at 80-85% 6 T2B 8 Burpees to 6" target 20 Double Unders   Wednesday: "Diane" A. 12 min HSPU work B. 10 min Deadlift technique work and warm up C. "Diane" 21-15-9 Deadlifts Handstand Push Ups [...]

Programming for the week of March 8-142020-03-09T17:46:19+00:00

Programming for March 2-8, 2020


Monday March 2nd A. 5 sets: 5 tough KBS + 3-5 High box jumps *rest 2 min between sets B. For time: 1500m row 60 burpees *athlete may split the work however he/she wants   Tuesday March 3rd: A. 3 sets: A1. single leg barbell good mornings A2. Barbell bent over row A3. KB front [...]

Programming for March 2-8, 20202020-03-01T17:48:51+00:00