A Lesson 10 Years in the Making…

The Iron Mile.

More than a decade ago now, I put a 275 lb Read More

An Important Sunday Announcement!

Last year, Iron Mile had an amazing time at the Nor Cal Classic. It wasn’t just that the Nor Cal Classic was so amazing, it was BECAUSE SO MANY OF YOU signed up to compete! We had teams and scaled athletes all over the place, not to mention; masters and even a teen athlete.

This year there will again be Scaled, Elite, Masters and Teens along with Individuals and for the first time, Pairs! The Online Qualifier starts next week and is literally designed for all of you to come along side and jump in. We will do all the workouts at the gym during regular class times.
Maybe you secretly want to be out there competing at the main event or maybe you just want to support NCC and see what it feels like to do these wo…

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Did you move???

Maybe your journey has you in a new place. Maybe that area is far far away from us. Maybe the one thing you are still missing is getting back to an effective fitness program.

  • Have you let your good habits fall by the wayside?
  • Have you struggled to get back into a routine?
  • Have you lost confidence because of the way you feel, look, or live?

Well, Coach Ben and Stef have begun helping people all over reach their goals and regain confidence with nutrition help, flexible training and a high accountability approach.

If you are ready to get back at it, shoot Coach Ben a text at 530-908-7678, DM @ironmile_ben or @stef_alderman!

 

Thursday February 4, 2020

Warm Up: 4 rounds

10 alt v-ups

12 reverse lunges

10 (5+5) single leg glute bridges

Workout:

16 min emom

Even: 18/14 cal row

Odd: max bench press 135/95

-rest 4 min-

16 min emom

Even: 12/10 cal bike

Odd: max KB swings 53/35

T1: 12/9 row, 10/8 bike

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Monday January 11, 2020

We are officially at our new address; 3610 N Freeway Blvd. suite 105, Sacramento. If you live in the area come in and hey a workout with us.
PLEASE CONTINUE TO DISINFECT YOUR EQUIPMENT AND MAKE SURE TO RESERVE A SPOT AT YOUR CLASS WITH THE BUTTON BELOW:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM

WARM UP: 3 sets

Bike 1 min
10 muscle snatch
5 bar facing up downs

-then mobilize for 4 min

Workout: Randall
(8 min cap)

3 round

25 power snatch
9 bar facing burpees

T1: 45/35
t2: 75/55…

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