CrossFit IronSpider Marblehead

09/29/2025

A little SPICE that is NOT PUMPKIN! Spice up your October and GET TWO WEEKS FREE or 50% OFF your FIRST MONTH of HYROX/BOOTCAMP/CROSSFIT

What’s included:
- Unlimited CrossFit, Boot Camp AND/or HYROX Training for 1 Month – Build full body strength & explosive power, improve your stamina, and enhance/develop your running mechanics.
- Nutrition Consultation to help you dial in your weight loss/weight gain or performance goals.
- Fitness Consultation to help you develop short and long term goals for life, lifting performance, endurance performance (swim/bike/run/HYROX), etc.

Why CrossFit IronSpider?
As Salem's premiere CrossFit/BootCamp/HYROX gym, we specialize in strength and conditioning programs for all levels, shapes, and sizes. Here’s how our program will benefit you:
-Increased Speed & Endurance: High-intensity interval training (HIIT) and functional movements that enhance your aerobic capacity and power.
-Increased weight loss
-Mobility & Recovery: Improve flexibility, range of motion, and recovery time through targeted mobility work and dynamic warm-ups.
-Injury Prevention: Strengthen key muscles to avoid common injuries like IT band syndrome, shin splints, lower back issues and knee pain.
-Complimentary Race Entries into some of the area's top endurance events:
+Wicked Half Marathon
+Devil's Chase 6.66 Mile
+Creepy Clown 5K
+ Black Cat 10 Miler
+ Wild-Fish Swim

06/07/2024

Looking to take your performance up a notch?

Drop a few pounds?

Build some muscle?

Kicking off Saturday, June 22. The CFIS Sizzling Summer Macro challenge!

The accountability of a group challenge combined with individualized macros and 1:1 coaching at an unbeatable price.

Spots are limited! Click here ⬇️ to get in!

https://crossfitironspider.sites.zenplanner.com/membershipTemplate-view.cfm?membershipTemplateId=9A66D803-CECD-49AE-BBC2-965C4A368F6E

05/12/2024

Happy Mothers Day CFIS MHD mom’s!

Shout out to all our amazing and STRONG AF Mom’s!! We love you and love having you a part of our fitness community. Living strong everyday and setting the example for your kids to live healthy. Bravo 👏 to you all!!!!

05/11/2024

05/06/2024

Way to go Coach!! We are rooting for you!!!

Motivational Monday inspired by our fearless, STRONG AF leader and the most humble man we all know, love and are grateful for everyday. Head Coach /Co-Owner of CFIS, Dr. Steven Dion has qualified for Semi finals in the CF Opens.

He went from 521/10,400 in the Open for Regionals to 84th out of 10,400 with regionals going into the semi’s. Damn. 🤯. His strength and pure skill has gotten him SO much closer to the end goal. Keep kicking ass Coach. We are all here to support, motivate and cheer for you during the semi finals. Couldn’t be more proud to call you our leader no matter what happens. 👊 🕷️ 💪 🏋️‍♀️👏❤️

02/27/2024

Motivational Monday inspired by this power couple…. Keep crushing it guys!

Motivational Monday inspired by another CFIS/B&S power couple, Kim & Drew Haas. They have been solid fixtures at CFIS for over 3 years now and are a big part of our community. I loved reading this with my favorite parts being Drew asking Kim on a first date to compete in a comp (👏😂👊🏋️‍♀️) and the rest is history so to speak. And kim with her roller derby skills being able to hip check a man across a room. I was literally dying 🤣 reading this. Incredible people with exceptional sense of humor. We are so glad you both found your way to Salem Mass to find your new fitness home. Xoxo 😘

P.s
Kim, these pics of you face down on the floor will NEVER EVER get old. 🤣🤣

B&S/CFIS: how old are you? Wanna share What do you do for a living?

Kim: I just turned 36! I’ve been working in Ophthalmology for 15+ years, if you need an eye exam come see me!

Drew: 36 and Active Duty Coast Guard, substitute CFIS CrossFit Coach L1.

B&S/CFIS: How long have you been coming to B&S/CFIS? What inspired/motivated you to join and/or how long you been doing CF?

Kim: I started at CFIS in 2021 when we moved to MA from FL. My motivation to join CF was after my ACL surgery in 2018. I wanted to be stronger and build muscle, I found a CrossFit box close to me in FL and loved it ever since.

Drew: 5 years in CrossFit. Started at Ironspider after being assigned to the area. CFIS was the closest box and I’m so glad it was/still is. Kim started a few months before me about 5 years ago. We met at the gym and I asked her to do a comp with me as a way to go out with her. We’ve been coming to CFIS for 3 years now.

B&S/CFIS: What do you enjoy most about CFIS/B&S?

Kim:
I love my 5am class, they get me motivated to come every day. I love the community feel on the weekends.

Drew: The size and the community. We come from a very small box so it’s nice to see different groups of friends all united by one big gym.

B&S/CFIS: Do you enjoy working out together and who started cf first?

Kim: I started CF first but Drew has been in the fitness industry for a long time and coaches. We love yelling at each other while working out together if that counts 😂

B&S/CFIS: What are some of your personal fitness goals?

Kim: I want to keep learning new skills and to compete more in the future.

Drew: I am a small boy so getting stronger has always been a goal of mine. The gymnastics comes easy to me so I strive to move more weight every day.

B&S/CFIS: What is something that you enjoy outside of the gym?

Kim: Margarita flights

Drew: Baby, baby, and baby. But before baby, hiking and traveling all over the U.S. Once she can pay taxes I assume we’re continue our hobbies again.

B&S/CFIS: You recently had your first child. Congratulations and how did everything go for Kim as far as working out through pregnancy, giving birth and now her recovery?

Kim: Working out through pregnancy got harder and harder but I tried to keep my body moving as much as I could. Birth was wild, and I can’t wait to get back to it in a week or two!

Drew: The hospital was a hard time but the baby hasn’t been too bad. I’ve been using her naps to visit the gym quite a bit so my attendance has spiked.

B&S/CFIS: Do you have any unique talents or hobbies that we probably wouldn't guess?

Kim: I used to play roller derby in FL before COVID shut it down. So I’m a pretty good roller skater and I could probably hip check a grown man across a room on skates. (This cracks me up! 😂 ~B)

Drew: My secret talent is I’m an amazing husband who treats Kim like she’s a princess even though she’s super abusive.

B&S/CFIS: Has CrossFit/Boot camp helped you in anyway outside the gym? Or affected your life in a unique way?

Drew: CrossFit helps me tremendously with my job. We work long days and nights doing very unique movements in all elements so having my WODs to supplement that is huge.

B& S/CFIS: what advice would you give to someone hesitant to start CrossFit/Boot Camp?

Kim: Just give it a chance! I’m the most awkward person alive and once I gained the confidence to try a class I never stopped!

Drew: What you see advertised is not the average athlete, just like the average basketball player is not Michael Jordan. We are all real people with real world jobs and we all started at the bottom level when we entered CrossFit.

02/12/2024

Way to go Caryl!!!

MOTIVATIONAL MONDAY inspired by one of our newer athletes Caryl Omstead. She has had some amazing endurance accomplishments like the Safaricon Marathon, which was in the Lewa Game reserve in Kenya; the Great Wall in China Marathon, and of course the Antarctica marathon 🤯. All of these marathons are considered some of the toughest in the world!! 👏 👊 🏃‍♀️

She now has her sites set on the Spartan Beast in Europe this June. We are so thrilled to have you a part of our community and excited to help you reach your spartan goals! We have had some fun with the OCR training so far and look forward to many more workouts helping you prepare!

B&S/CFIS: how old are you?
Caryl: 66

Wanna share What do you do for a living?
Caryl: Covid provided clarity and perspective as to what is important in life…. I was part of the “great resignation” and have been officially retired for the past 4 years!

B&S/CFIS: How long have you been coming to B&S/CFIS?
Caryl: 2 months

What motivated you to join?
Caryl: I signed up for a Spartan race…..a new challenge for me. I knew that I would need coaching and fitness training in preparation for the event. ��B&S/CFIS: What do you enjoy most about CFIS/B&S and what keeps you coming back?
Caryl: Definitely the coaching and the people – extremely encouraging and motivating!��B&S/CFIS: What are some of your personal fitness goals?
Caryl: Anything that is a challenge…. There is always another hill to climb.��B&S/CFIS: What is something that you enjoy outside of the gym?
Caryl: Hiking and being outdoors��B&S/CFIS: what’s your favorite food/bevy?
Caryl: A prime cut steak – medium rare��B&S/CFIS: Do you have any unique talents or hobbies that we probably wouldn't guess?
Caryl: Adventure traveling….one of my favorite adventures was having the opportunity to trek the silver back gorillas in Rwanda.��B&S/CFIS: Has CrossFit/Boot camp helped you in anyway outside the gym? Or effected your life in a unique way?
Caryl: It has sparked the flame to keep me motivated and focused!��B& S/CFIS: what advice would you give to someone hesitant to start CrossFit/Boot Camp?
Caryl: The hardest part is walking into the gym…..consider that an accomplishment. Remember everyone in the gym, regardless of the fitness level, started one step at a time.��B&S/CFIS: Is there anything else you would like to add?
Caryl: In a very short period of time I decided that I will be a longtime member of this gym. The people are amazing.!!!

02/05/2024

Motivational Monday inspired by all of our injured warriors (over the years and NOW!) that continue to get to the gym and work around their injury. As CrossFit founder Greg Glassman has said, “Injury, like illness, is an ineluctable fact of life.” Just don’t let them stop you!

Over the years, months and even recent days we have supported, motivated, encouraged, modified workouts, scaled workouts and done everything we can to help keep our athletes coming regardless of injuries. Our mission is to keep them moving, healthy and strong while they recover.

Most recently we have Harvey. A 72 year old athlete who has been coming to CFIS /B&S for 8 years. He broke his foot in a few places not long ago and continues to come into the gym to help with his mental, emotional and physical state through his recovery. He’s not the only one as we have other examples of athletes who worked around or are working around injuries.

If you find yourself in a similar situation, injured and itching to keep your routine, stay active, find a support system, and don’t skip the gym.

Here’s why you should still do CrossFit/Boot camp/workout routine, even while rehabbing an injury, and examples of scaling options to ensure a safe and speedy recovery.

THE BENEFITS OF CROSSFIT DURING RECOVERY:

The health benefits of CrossFit/Boot camp/fitness — such as increased strength, endurance, flexibility, balance, and power — still extend to athletes who are recovering from an injury. If you break your foot, you still have three other working ligaments to train.

Alongside the overall improvements in your health, staying active while rehabbing an injury can also aid in healing tissues.

“If you can keep blood flowing, blood brings oxygen to healing tissues. And that’s beneficial by itself,” Orthopedic Surgeon Dr. Sean Rockett (CF-L2) says. “As long as you’re checking with your doctor about your injury, then I think it’s perfectly fine (to do CrossFit).”

HUGE SHOUTOUT AND KUDOS to not only Harvey, but our many other athletes over the years, months and days that have continued to follow their gym routine with the help of our coaching staff and the support of our community through their rehab. We see YOU!!! WE GOT YOU. And we are SO impressed and inspired by each and every one of you.

01/29/2024

The bionic man…. Way to go Josh Turiel!

Motivational Monday inspired by Josh Turiel’s amazing attendance consistency and the MOST classes done in 2023 with over 300. He is also the only member that made the committee club EVERY MONTH for two out of the past three years (2022 is the only year he didn’t achieve it). You may not be aware that Josh had TWO knee replacements in 2022 (late March and early August of 2022, respectively). August 2022 wound up being his only month with fewer than 20 visits since the CFIS/B&S Committed Club started at the beginning of 2021. He did much of his rehab at the gym which helped with this great achievement and kept him in his routine.

What does Josh have to say about this: “Basically, I love my morning routine so I just keep on showing up almost every day (except for the occasional Gymnastics day that I skip and work out at home). It’s an important part of my life and my health - both mental and physical. I have a lot of friendships that have come out of showing up regularly and I love seeing the new people coming in and starting their own journeys. Showing up and putting in the work is the best hour of my day.”

Josh is definitely the poster child for anyone getting a knee(s) replacement and how important it is to keep moving, strengthening your body and living an active lifestyle with a couple new bionic knees. Cheers to you Josh! We love having you a part of our community and helping you live strong physically and mentally. 👊 🕷️💪 👏❤️

01/23/2024

Although you never need a specific month to try something exciting, fun and maybe even a little challenging, this February, the month of a little extra ❤️ 💕 💗 , we are offering couples and/or BFF’s an opportunity to try CrossFit for the entire month with this amazing deal. Just $99 will get you AND your love/bestie an entire month of our beginner CrossFit program. If you are not a beginner and don’t need the beginner program, you will get any 3 classes a week (each) on the schedule for the entire month.

More details and/or to register click 👇👇👇

https://crossfitironspider.sites.zenplanner.com/membershipTemplate-view.cfm?membershipTemplateId=00FDD0D4-BB84-4AB2-BB99-76F6FA2508C8

01/22/2024

Motivational Monday inspired by a group of local public school teachers who are living strong, supporting one another and kicking ass during their Boot Camp workouts! Thank you Sue Brown, Liz Costin, Tess Milikin and Patty Armstrong for giving us the opportunity to help you relieve stress and build muscle after a crazy day of school with all your students. We love having you all a part of our community. Cheers to YOU and thank you for all you do for our local children. 👊🕷️ 💪 👏🙏🏻❤️ Keep recruiting and spreading your love of health and fitness to your colleagues. First class is always free!!

B&S/CFIS: how old are you? Wanna share where and what grade you teach/work?

Sue Brown: I teach at Salts- 7th grade Humanities

Tess Millikin: I’m 33 and teach 6th grade at Saltonstall

Liz Costin: I teach K-6th grade English language development to multilingual learners at Saltonstall.
I am 50 years old. I have been coming for 1 year.

Rebecca Peebles: 47, 7/8 special education teacher, language base program at Saltonstall

B&S/CFIS: How long have you been coming to B&S/CFIS? What inspired/motivated you to join?

Sue Brown: I joined during B&S/CFIS’s teacher fitness challenge two years ago when my colleague encouraged me to just try it.

Tess Millikin: I joined in October and I was inspired by coworker, Sue Brown!

Liz Costin: I was inspired to come by my colleagues.

Rebecca Peebles: January 2024 What inspired/motivated you to join? A few months hiatus from a regular work out

B&S/CFIS: What do you enjoy most about CFIS/B&S and what keeps you coming back?

Sue Brown: I love the variety of the exercises- nothing lasts too long! If I don’t enjoy something, I only have to get through a few reps until the next thing. I love the group- keeps me going as I would not do this at home. The timing works, the location and of course, the coach, Sam. But most of all is the stress release after a day at school. I can’t think about school or talk about it too much because I’m counting reps in my head.

Tess Millikin: I love the group the we have formed. Also it’s a great way to decompress after work- especially with ball slams!

Liz Costin: I enjoy the group support and that I immediately feel stronger.

Rebecca Peebles: The group experience with my fellow teachers and the great work out

B&S/CFIS: What are some of your personal fitness goals?

Sue Brown: Stay strong as I move forward with birthdays.

Tess Millikin: To be stronger

Liz Costin: Improve strength and keep lower back healthy.

Rebecca Peebles: To get in shape and feel stronger

B&S/CFIS: Do you have any unique talents or hobbies that we probably wouldn't guess?

Sue Brown: I love to travel!

Tess Millikin: I can give one look and silence a room of 25 12 year olds 🙂

Liz Costin: Unique talents? I can speak 2 languages; English and Spanish.

Rebecca Peebles: Love to do anything that gets me out in fresh air with a good view

B&S/CFIS: Has Boot camp helped you in anyway outside the gym or school?

Sue Brown: As I said before, it’s the key for me in dealing with the stress and difficulty of the job. Also, I have much more endurance and strength for other activities- hiking, kayaking.

Tess Millikin: Mentally it helps a lot because after a tough day I can come and decompress. I also feel way stronger since starting bootcamp which just overall makes a huge difference in life!

Liz Costin: Yes. I got hurt at work and had a back injury that was impacting my life. Getting strong at boot camp has diminished many of my painful back symptoms. Additionally it is nice to connect with colleagues outside of the classroom. Also, exercising at the end of a busy day really helps to decrease stress levels and give the challenges of the day a new perspective

Rebecca Peebles: Yes helped me with some lower back pain that I had.

B&S/CFIS: what advice would you give to a colleague hesitant to start our teacher Boot Camp?

Sue Brown: Just come- it’s fun!!!

Tess Millikin: Just come! We are a fun group and every exercise can be modified!

Liz Costin: You should come! The hardest part is just getting here. Coach Sam will walk you through everything. Remember, it’s your workout, do what your body needs. Every movement can be modified to make it work for your body

Rebecca Peebles: Totally worth it even when you feel exhausted after work, it goes by quickly and you always feel good afterward

01/09/2024

A legend right here. Thank you for all you do Stacey Rosen Lubets!!

Motivational Monday inspired by B&S Boot Camp coach Stacey Lubets. After getting to know Stacey, seeing how well she moved and her infectious personality I knew she would be an amazing B&S coach. She not only is an amazing person and athlete but she inspired our community and the athletes she coaches everyday. We can’t thank you enough for all you do and what you bring to our community. You’re one of the best and we are so grateful for you and I wanna be just like you when I grow up. 👊 🕷️ 💪 😘❤️🙏🏻

B&S/CFIS: how old are you? Wanna share What do you do for a living?

I’m 64. I’m a yoga instructor and I also coach the Mon evening bootcamp classes for B&S.

B&S/CFIS: How long have you been coming to/coaching at B&S/CFIS? What inspired/motivated you to join?

I became a member about 6 yrs ago, and started coaching in 2019. My husband Dave was really into the crossfit classes and he encouraged me to join. At the time, I was an avid runner and a yoga teacher, but I was looking to change up my fitness routine.

B&S/CFIS: What do you enjoy most about CFIS/B&S and what keeps you coming back?

I absolutely love the variety of the workouts, and the community is awesome. I keep coming back because I know the importance of being fit in my “older years”.

B&S/CFIS: What are some of your personal fitness goals?

To continue to keep my body strong for as long as I can and keep kicking ass.

B&S/CFIS: What is something that you enjoy outside of the gym?

I enjoy doing yoga, of course. And spending time with my family, traveling, and cooking.

B&S/CFIS: what’s your favorite part of coaching?

Motivating people. I love helping the members and seeing them make progress.

B&S/CFIS: Do you have any unique talents or hobbies that we probably wouldn't guess?

I love doing word games like Wordle and crossword puzzles.

B&S/CFIS: Has CrossFit/Boot camp helped you in anyway outside the gym? Or affected your life in a unique way?

Yes! I’m rarely tired, and I have a lot of energy to teach my eight yoga classes/week.

B&S/CFIS: what advice would you give to someone hesitant to start CrossFit/Boot Camp?

Just start. It’s honestly life-changing and even a true beginner can do it.