WOD

/WOD

April 2020

FREE Bodyweight Workouts: Block 2, Weeks 3-4

2020-04-01T06:29:12+00:00

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

Temporary Closing due to COVID-19

2020-03-17T12:21:38+00:00

https://youtu.be/-8Acpnt46zw 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 March 16-22

2020-03-15T14:49:36+00:00

Please watch the following video by clicking on the link below. https://youtu.be/_9Mkf3ZtfL4 Childcare Link - https://docs.google.com/spreadsheets/d/164xHBI-Xylxfsnpebq74PL1OIWjQvXr-CSVw5W3nPfk/edit?usp=sharing 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

February 2020