On Memorial Day we honored all of the soldiers that have fallen to protect our freedom by doing the "Murph".
The "Murph" workout is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Our 515am, 630am, 730am, & 930am classes are cancelled for Wed 3/15/17 due to the weather and travel advisory. Sorry for any inconvenience. Please check back in case any of our later classes are cancelled. Thank you for understanding.
We are cancelling all classes tonight 3/14/17 due to the weather conditions. Stay Safe!
NOW THERE ARE NO EXCUSES! It is time to try Iron Core CrossFit's Fit-Camp classes for 1 week FREE (no obligations). Our Fit-Camp classes are a great introduction to CrossFit for all fitness levels. Our trainers can help guide you to meet your 2017 fitness and weight loss goals. Current special after your free week trial is 2 months for $90. Offers are good to 1st time members only. Offers good until 1/31/17.
Iron Core CrossFit's fall specials for our Fit-Camp Membership is $50 for 1 month or $90 for 2 months (reg. $90/month). This is for 1st time members only. All fitness levels are welcome. You don't need to be "in shape" to join Iron Core CrossFit...THAT'S WHY WE'RE HERE! Try our free-trial Fit-Camp class today.
Summer Special for our Iron Core CrossFit Fit-Camp Classes. $90 for 2 months of Fit-Camp unlimited visits (first time members only). These classes are a great introduction to CrossFit. Sign up for a free trial class today by clicking on the Free Trial Fit-Camp Class link.
Time to announce Iron core CrossFit’s March Member of the Month!
This month’s candidate is one of Iron Core's original members and has brought so much excitement to our community. We have watched this individual go from a beginner CrossFitter who was apprehensive on loading the bar more than 55lbs to an advanced athlete who puts a high rx score up on a daily basis. Her participation in all of the Lurong challenges within the gym don’t go unnoticed and her dedication & determination even won her first place in Rochester’s ‘In Body’ overall improvement category this past winter.
We are proud to announce Tiffany Freeman as March’s Iron Core Crossfits Member of the Month!
Friday night we had fitness blogger locallyfitblo stop by to check out our crossfit open 16.2 Friday night lights. Here is a link to her blog.