Summer Training!

This week starts our summer training program at Ironside. We will be taking advantage of the good weather we will hopefully be seeing throughout the summer and early Fall months. We are planning on doing several Park WODs, as well as a beach WOD or two at Ceasar’s Creek. We will also be running 5k race at the Lebanon Blues Festival in August. We hope you all will join us!

There is also a team of Ironsiders who will be taking on the "Tough Mudder" in July. If you are interested in running it talk to Jeff Tritle or Kevin Holder.

In addition to taking our fitness outside we will also be testing the following CrossFit Endurance benchmarks on Wednesdays and Saturdays:

Fight Gone Bad
"The Ghost"

We definitely recommend everyone do these workouts as they serve as excellent tests of fitness and are scalable for all levels of fitness!

To kick things off this week we will be testing "Jackie" during Open Gym on Wednesday, so come on out and get your first Benchmark of the Summer under your belt!

Front Squat (3 Rep Max)
Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 2 5×3 @ 75% of 1RM
Opt. 3 5×8 @ 65% of 1RM
Opt. 4 Accessory Work
Metcon (Time)
For Time:
21 TTB’s/ Leg-Raises
50 Double/Single-unders
15 TTB’s/ Leg-Raises
50 Double/Single-unders
9 TTB’s/ Leg-Raises
50 Double/Single-unders
21 1-arm DB Snatches
50 Double/Single-unders
15 1-arm DB Snatches
50 Double/Single-unders
9 1-arm DB Snatches
50 Double/Single-unders

13 min cap

Metcon (Weight)

5×10 L. Raises

Enter weight of heaviest set