Getting close to your final opportunity to train at Iron Mile as you know it. The first of the year we are moving to a new facility in the Promenade near Best Buy, BevMo and Target. It will be amazing! Still many of us will miss our current location. Come in and get your last few workouts in the building we’ve called home for years.
ITS CHRISTMAS WEEK AND EVERYONE’S SCHEDULE WILL BE ALL OVER THE PLACE. WE HAVE ONE CLASS ON CHRISTMAS EVE AT 10 AM. WE WILL BE DOING A FUN VERSION OF THE “12 DAYS OF CHRISTMAS” WORKOUT. CHRISTMAS DAY WE WILL BE CLOSED AND HAVE OUR NORMAL 10 AM CLASS SATURDAY THE 26TH.
IRON MILE WILL REMAIN OPEN AND ACCEPTING NEW MEMBERS. 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: 8 min Flow
250 m row
10 KB RDLs
10 KB Swings
10 Goblet Squats
Pre Workout:
10 Minutes to warm up Power Clean and Jerk
Workout: Every 8 minutes for 3 rounds
30 Wallballs 20/14
45 Double Unders
30 Push Ups
45 Double Unders
w/remaining time in 8 min window, build up to a 1 rm Power Clean and Jerk (each round pick up where you left off and try to build up to a top weight)
Score is Clean and Jerk Weight!
T1: 30 Wallballs 14/10+90 single unders+30 modified push ups+90 singles
T2: As written
T3: 45 Wallballs/45 Push Ups
EXTRA:
100 cal row+50 db lateral raises (use 5-15 lbs dbs)+50 Hip extensions