 
The North Shore Navigators and IronSpider!
CrossFit IronSpider is excited to announce that our gym will be the official strength and conditioning facility for the North Shore Navigators. The North Shore Navigators are a wooden-bat, elite collegiate summer baseball team based in Lynn, Massachusetts, playing in the Futures Collegiate Baseball League. The team plays home games at
Fraser Field in Lynn. Please join us in welcoming them to our facility. For more information about the team see the link on the right side of the page. We will be planing some IronSpider member outings at the ball park this summer. If you have not been to a Navigators game you have been missing out on some great baseball right in our our own backyard. GM Bill Terlecky, Asst. GM Tony Iovieno and their staff put on a great family friendly game for baseball fans of all ages to enjoy.
Memorial Day "Murph" 5/28/2012
Monday 5/28 we will have only one WOD happening . 10:30 warm up, 11 am Start, "Murph". Bring food and drinks for post WOD community time party.We will be running "Murph" as teams of 2, find your partner and get ready!!!
Family and Friends are more than welcome to come by and enjoy the post workout fun!
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
I want to see every CFIS member participate in this!!
3 weeks, 6 classes only $50.
( Non-refundable payment up front is required to hold your "On-Ramp" spot)
M/W 6:30am
Dates: June 4,6,11,13,18,20
T/TH Noon
Dates: June 5,7,12,14,19,21
T/TH 6:30pm
Dates: June 5,7,12,14,19,21
We are currently signing people up for the IronSpider Introductory Class called "On-Ramp" that takes place in June. The "On-Ramp" program is designed to teach new CrossFit members the basic CrossFit functional movements and exercises before you start training in a CrossFit Class. Give Coach Dennis Floyd a call and make sure you get a spot, 1-781-249-2781 or E-mail dennis@crossfitironspider.com. The class fee is only $50!
CrossFit On-Ramp is FREE for Fire, Police, EMT and Military ect..
May Mini-CrossFit IronSpider Games
On May 5th, 12, 19 and 26 (Saturday Community Time) we will be holding a in-house Minni IronSpider CrossFit games. There will be a workout each week. The workouts will be CrossFit workouts designed for our community. Scores will be kept from week to week. On the last week the scores will be added up and the winners will be announced. The entry fee will be $10 and used for small prizes. A prize will go to the male and female winners and a member who may not have won but really pushed and breaks down some barriers for them self. This should be a friendly in house competition. A good motivator in the month of May. You can register with Coach Dennis or Coach Mandy. (Coaches and Owners may compete but will not be able to place in the competition)
You can sign up on the White Board.
WOD# 1: "Diane" 21-15-5 Dead lift/ Handstand Push Up
WOD#2: "Helen"
WOD# 3: "Grace"
WOD#4:
THE WOD: WORKOUT OF THE DAY
Friday 5/18/2012
WOD:
“Stephen”
Stephen Perez Jr.
May 8 1989 – April 28 2012
10 Minutes to Establish 1 Rep Max Back Squat
AMRAP in 22 minutes
750m Row
22 Kettlebell Jerks 70/53
22 Box Jumps 24″/20″
22 Chest to Bar Pullups
This is a WOD CrossFit Wicked of Middleton (A good friend of CrossFit IronSpider) put together to honor a fellow CrossFiter who passed away last month, please read what Stephen's friend wrote about him. -Dennis
"I wanted to take this time to explain this Special WOD that CrossFit Wicked put together for Monday, May 14 2012.
Stephen Perez Jr. was my best friend who recently was shot and killed after a night out in Boston. He was an Army Sniper Veteran who served two tours over in Iraq and Afghanistan, one of which was voluntary. He was a hero, a brother, a son, and a CrossFiter, and now my angel. He truly played his card he was dealt to the fullest, always larger than the sea and darker than the sand. Stephen had originally introduced CrossFit to me, he had such a passion for it; before he had passed his 1rm back squat was 505. I feel that rallying everyone together to do a WOD put together of a few of his favorite things is the best way to pay my tribute to him. He fought for all of us and I just wanted to dedicate a WOD in his honor. Hope you can all make it out Monday to make this WOD happen, I know he will be smiling down and be so happy and proud of all of us. Thanks CrossFit Family!"
- K-Bo’
Thursday 5/17/2012
Strength: Your "Goat" (Your worst lift) 5x5
Skill: Running
WOD #1: Death by 20 meters
WOD #2: Max weighted push ups in one minute
or if you missed Fran yesterday!
"Fran"
21-15-9
Thrusters
Pull Ups
Wednesday 5/16/2012
"FRAN"
21-15-9
Thruster
Pull Ups
Tuesday 5/15/2012
Strength: Dead Lift 5x3
Skill: 10 Minute Hand Stand Practice
WOD # 1: 5 Minute AMRAP
5 Burpees
10 V- Ups
Rest: 2 Minutes
WOD #2: 5 Minute AMRAP
20m Sprint
5 Med Ball Cleans
Monday 5/14/2012
Strength: 5x3 Power Clean
WOD# 1
800m Run
WOD #2
Tabata: Push Ups
Tabata: Sit Ups
Tabata: Box Jumps
Saturday 5/12/12
Mini In-House IronSpider Games
WOD: "Helen"
400m Run
21 Kettle Bell Swings
12 Pull Ups
Friday 5/11/12
Gymnastics: Hollow Rolls/ Superman/ Handstand/ Muscle Up
WOD: 5 Rounds
400m run
20 Hollow Rocks
10 Overhead Squats
Thursday 5/10/12
Strength: Sumo Dead Lift
Skill: Thruster
WOD: Tabata is: 8 Rounds of (20 seconds of work/ 10 seconds of rest)
Tabata: Thrusters
2 Minutes Rest
Tabata: Pull Ups
2 Minutes Rest
Tabata: Athletes Choice
Wednesday 5/9/12
Strength: Back Squat
Skill: Pull Up (Kip)
WOD: 4 Rounds (3 Min Work/ Minute Rest)
5 Dips
10 Dead Lift Row
15 Lunges
Tuesday 5/8/12
Strength: Dips 5x5
WOD: "Annie"
50-40-30-20-10
Double Under
Sit Ups
Monday 5/7/12
Strength: Full Snatch 5x5
Skill: Burpee Candlesticks
WOD: 12 Minute AMRAP
6 Burpee Candlesticks
12 Box Jumps
100m Farmers Walk
Friday 5/4/2012
Strength: For 10 Minutes, 5x Bench Press @ 65-75% of your max every minute.
Skill: Hang Clean
WOD: 6 Rounds
15 Sit Ups
10 Hang Cleans
5 Jerks
20 Squats
Thursday 5/3/2012 (Long Socks or Pants*)
Strength: For 10 Minutes, complete 5 Over Head Squats @ 65% of your max every minute.
Skill: Tabata "L" Hold/Hand Stand
WOD: 10 Minute AMRAP
1 Rope Climb**
10 Push Ups
10 Med ball Cleand
Wednesday 5/2/2012
Strength: For 10 Minutes, complete 3 Overhead Presses @ 55%-65% of your max every minute.
Skill: Hollow Hold/ Hollow Roll
WOD: 30-20-10
Pull Ups
Box Jumps
SDHP
Tuesday 5/1/2012
Strength: 5x5 Snatch Grip Dead Lift
Skill: Skin the Cat
WOD: 15 Minute AMRAP
8 Push Press (DB)
8 Dead Lifts
8 Burpee w/ Lateral Hop
Monday 4/30/2012
Strength: For 10 Minutes, complete 5 Front Squats @ 65-75% of your max every minute.
WOD: 4 Rounds
250m Row
10 Wall Balls
10 Power Snatch
10 Toes 2 Bar
Friday
Strength: Bench Press 5x1
Skill: Burpee Candlestick
WOD #1:
200m Run
50 Push Ups
400m Run
20 Push Ups
800m Run
WOD #2:
Tabada: Bottom 2 Bottom Squats
Tabada: Hollow Rocks
Thursday
WOD:
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Wednesday
Strength: Squat Clean 5x1
Skill: Cart Wheel
30-20-10-20-10-30
OH Lunge
Sit Ups
Tuesday
Strength: Overhead Squat 5x1
Skill: Overhead Squat
WOD: 5 Rounds
5 DB Snatch (Right)
5 DB Snatch (Left)
5 DB Push Jerk (Right)
5 DB Push Jerk (Left)
10 Burpees
Monday
Strength: Dead Lift 5x3
WOD:
As many pull ups as possible (You must start your run when you come off the bar)
800m Run
As many pull ups as possible (Begin the next run when you come off the bar)
400m Run
As many pull ups as possible (Begin the next run when you com off the bar)
200m Run
As many pull ups as possible (you are finished when you come off the bar)
Score is total pull ups.
Saturday
4/21 Community Workout Time 9:30-11:30
On May 5th, 12, 19 and 26 we will be holding a in-house Minni IronSpider CrossFit games. There will be a workout each week. The workouts will be CrossFit workouts designed for our community. Scores will be kept from week to week. On the last week the scores will be added up and the winners will be announced. The entry fee will be $10 and used for small prizes. A prize will go to the male and female winners and a member who may not have won but really pushed and breaks down some barriers for them self. This should be a friendly in house competition. A good motivator in the month of May. You can register with Coach Dennis or Coach Mandy. (Coaches and Owners may compete but will not be able to place in the competition)
Monday 4/30/2012
Strength: For 10 minutes, complete 5 Front Squats every minute at 65-75% of your max
WOD: 4 Rounds
250m Row
10 Wall Balls
10 Power Snatch
10 Toes 2 Bar
Friday
Strength: Clean & Jerk 5x3
Skill: Clean & Jerk
WOD: 12 Minute AMRAP
10 Right Arm Kettle Bell Swings
10 Left Arm Kettke Bell Swings
15 V-Ups
30 Double Unders
Thursday
Skill: Muscle Up
Skill: Handstand
WOD:
3 Rope Climbs
50 Push Ups
40 Wall Balls
30 Kettle Bell Rows (Each Arm)
20 Turkish Get Ups (In Total)
3 Rope Climbs
*Wednesday* (Commercial)
We are shooting a CrossFit IronSpider commercial Wednesday night during the 7:30 class! We need you to wear a CrossFit IronSpider shirt. Everyone is welcome to come to that class (actually we want all of you)....it will be fun. The class will run like a normal class but there will be a film crew taping.
Strength: Back Squat 5x3 at 75%
Skill: Burpee
WOD:
Buy in- 400m Run
3 Rounds of:
10 Thrusters
10 Diamond Push Ups
10 Med-Ball Cleans
10 Burpees
Buy out- 400m Run
Tuesday 4/17/2012
Strength: Power Clean 5x3
Skill: Thruster
WOD: 12 Minute AMRAP
9 Dead Lifts
12 Push Ups
15 Box Jumps
Monday 4/16/2012
WOD:
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine. -(CF HQ)
Friday 4/13/2012
Strength: Overhead Squat
Skill: Kettle Bell Clean
WOD:
100 Double Unders
75 Squats
50 Knees 2 Elbows
25 Burpee Wall Balls
Thursday 4/12/2012
Strength: Push Press
WOD: 3 Rounds
30 Box Jumps
15 Power Cleans
500m Row
Wednesday 4/11/2012
Strength: Front Squat 5x5
WOD: 12 Minute AMRAP
2 Pistols
4 Dips
6 Clapping Push Ups
8 Med-Ball Cleans
Tuesday 4/10/2012
Warm Up: 5 Minute "Cindy"
Strength: Bench Press 5x5
WOD: 2 Rounds
15 HSPU
20 Pull Ups
25
KBS
30 Sit Ups
35 Burpees
Monday 4/9/2012
Strength: Squat Clean 5x3
WOD: 5 Rounds
200m Run
7 DB Cleans
7 DB Push Jerks
Friday 4/6/2012
Strength: Back Squat 5x5
Skill: Wall Ball
WOD: 2 Rounds of 21-15-9
Wall Balls
Pull Ups
Thursday 4/5/2012
Strength: Snatch 5x5
Skill: Snatch
WOD:
Row 500m
40 Push Ups
Run 400m
30 Pull Ups
Row 500m
20 Push Ups
Run 400m
10 Pull Ups
Wednesday 4/04/2012
"DT"
5 Rounds
12 Dead Lift 155/105
9 Hang Cleans 155/105
6 Push Jerks 155/105
In honor of USAF SSgt. Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in Operation Enduring Freedom when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.
Tuesday 4/03/2012
Strength: Bench 1 RM
Skill: Push Jerk
WOD: 4 Rounds (3 Minutes Work/ 1 Minute Rest)
3 Pull Ups
6 Diamond Push Ups
9 Sit Ups
12 Lunges
Monday 4/02/2012
Strength: Dips 1RM
Skill: Hang Clean
WOD: 10 Minute AMRAP
7 Overhead Squats
14 Toes 2 Bar
21 Kettle Bell Swings
Friday 3/30/2012
Strength: 1RM Squat Clean
Skill: Handstand
WOD: Death By Thruster/ Pull Up
Thursday 3/29/2012
Strength: 1RM Front Squat
Skill: Rowing
5 Rounds (3 Minutes of Work/1 Minute of Rest)
250m Row
10 Ring Dips
5 Burpees
Wednesday 3/28/2012
Strength: Weighted Pull Up 1RM
Skill: Overhead Squat
WOD: 12 Min AMRAP
10 Box Split Jumps
100m Sprint
10 Push Ups
5 V-Ups
Tuesday 3/27/2012
"Goat WOD"
21-15-9
Pick your two or three "Goats" for this WOD. Ask your coach to help you determine weights for your WOD.
Goat- A skill that you HATE. You know... the skill that makes you want to turn around and run out the door when you see it on the white board.
OR "CrossFit Total" if you did not do it on Monday!
Monday 3/26/2012
"CrossFit Total"
Back Squat 1RM
Overhead Press 1RM
Dead Lift 1RM
You will have 15 Minutes to establish a 1 rep max in the Back Squat, 15 Minutes for the 1RM Overhead Press and 15 Minutes for the 1RM Dead Lift. Adding the results of the 3 lifts will give you your "CrossFit Total".
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