Thursday January 8, 2020

A lot of you already signing up for the Iron Mile Nutrition and Lifestyle Recharge! Get signed up. So many of you talk to your coaches, friends, and loved ones about feeling better, looking different, and improving your health. YOU OWE IT TO YOURSELVES TO GO ALL IN ON YOURSELF!!!

sign up by bringing cash to the gym or just VENMO $20 to @ironmile-alderman


-Do I have to workout with my partner?

Nope. Come in to whatever class works for you.

-Do I have to take before and after pictures?

Not to worry no pics required. We do recommend that you take your own before and afters(and weekly pics as well) to document your own progress.

-I don’t think I can win, why should I pay $20?

Well two reasons. One is selfish and the other is altruistic. On one hand, you are more likely to follow through when you actually are willing to put your hard earned money on the line so you’ll get better results. On the other, a $20 buy-in isn’t much but when everyone does it the sum is greater and allows Iron Mile to give better prizes. Win-win!

-This isn’t a question but I just don’t want to do it.

That’s fine participation is optional but, don’t be that person who talks a big game, complains about the way they look come summer, or wants better health markers and then sit on the sideline. You don’t get to have it both ways.

-I have a lot going on and this is bad timing, will you do it again next month?

Look, this is going to take sacrifice no doubt. Letting an upcoming birthday, social engagement or vacation distract you from the fact that you need to make a change is justification for staying the same.

Points will be entered on a spreadsheet by each team by clicking here:

Iron Mile Recharge Points Sheet

IM60 at 5 am, 6 am, 9 am, 3 pm, 4 pm, 5 pm, 6 pm

Skill work: :30 on/:30 rest x 10 minutes

Handstand walk practice

Workout: 20 min cap

3 rounds

15 toes to bar

15 shoulder to overhead 115/75

Rest 3 min

3 rounds

15 v ups 

15 power cleans 115/75

Rest 3 min

3 rounds

15 ab mat sit-ups

15 clean and jerk 115/75


3 rounds x 1 min each Station
-Staggared Stance Deadlift
-Push Jerks
-DB pull throughs


1 Minute Pigeon right side
2 min lizard right side
1 minute Pigeon Left Side
2 min lizard left side
2 min Sumo Squat
1 minute standing straddle
2 minute puppy dog

Wednesday, January 8th, 2020 at 9:46 pm / WODS