CrossFit IronSpider

CrossFit IronSpider Iron Spider Programs Programs
Getting Started 3-2-1 GO!
1. Give us a call and make an appointment to stop in and talk to an IronSpider Coach.
2. GO!
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Take the IronSpider Intro program and learn the Crossfit basics before jumping into classes.

3. Talk to your Intro Coach and decide what IronSpider Membership package works best for you and your fitness goals. You are now an IronSpider athlete and a big part of our community. Now you can work out during any of our scheduled IronSpider Classes. IronSpider Classes
IronSpider Classes is where our c

ommunity gets "it" done. Most classes include a warm up, Strength of the Day, Skill of the Day, the WOD (Workout of the Day), and a cool down. An IronSpider Coach will help the athletes learn about their movement patterns and push the athletes to the next level. Classes are constantly varied and modified for all levels. Intro Program
Our IronSpider On-Ramp is designed to give the first-timer all of the basics that they will need to begin IronSpider Classes. This is a 4-5 private session program and unlimited classes for the rest of the month. Nee members can start at anytime. Please call Coach Brandi Dion to sign up for your Intro program. Personal Training
Personal training is for the Crossfit athlete who would like to bring their training to a new level or maybe work on perfecting a skill. We also offer personal training to people who enjoy One-on-One training.

Sunday Funday 9/6/2025HYROX 8amCrossFit 9amHYROX CONDITIONING LONG FORM CONDITIONING 60 MINSSection duration: 60 minsR...
09/05/2026

Sunday Funday 9/6/2025
HYROX 8am
CrossFit 9am

HYROX CONDITIONING
LONG FORM CONDITIONING
60 MINS
Section duration: 60 mins
Rep/Interval Scheme: 04:00 Work/01:00 Rest, 12 Rounds

Zone 1
04:00
Run 8

Zone 2
Buy In
250/300 M SkiErg 8
Then,
Couplet - For Remaining Time
10 M Underhand Sled Push
10 M Sled Pull

Zone 3
20 M KB Walking Lunge
40 M
KB Farmer's Carry

Zone 4
TOTM (Top of the minute = 4 rounds)
01:00 / 18/25x Wallballs

DESCENDING FINISHER
4 MINS
Section duration: 4 mins
10x Burpees Chest to Floor
10x Jump Squats

* Individual finisher
* 4-minute countdown
* Athletes complete 10, 9, 8... down to 1 of each exercise
* Work back up if time allows

CROSSFIT
SOD: In 12 minutes, build to a challenging set of 5 Bench press (@ 4 sets)

WOD: For time: (15 min cap)
50 Bench press (70% SOD wt)
Each time you set the BB down, 100m Run

Partner WOD: Alt Movements
7 Deadlifts (205/155) (50+ 185/135) (60+ 135/95)
9 BB lateral hop-overs (over & back = 1)
11 WB (20/14) (50+ 14/10) (60+ 10/8) (10/9’)

HYROX CONDITIONING 9/6 @ 8amLONG FORM CONDITIONING 60 MINS:Section duration: 60 minsRep/Interval Scheme: 04:00 Work/01...
09/05/2026

HYROX CONDITIONING
9/6 @ 8am

LONG FORM CONDITIONING 60 MINS:
Section duration: 60 mins
Rep/Interval Scheme: 04:00 Work/01:00 Rest, 12 Rounds

Zone 1
04:00
Run 8

Zone 2
Buy In
250/300 M SkiErg 8
Then,
Couplet - For Remaining Time
10 M Underhand Sled Push
10 M Sled Pull

Zone 3
20 M KB Walking Lunge
40 M KB Farmer's Carry

Zone 4
TOTM (Top of the minute = 4 rounds)
01:00 / 18/25x Wallballs

DESCENDING FINISHER
4 MINS
Section duration: 4 mins
10x Burpees Chest to Floor
10x Jump Squats

* Individual finisher
* 4-minute countdown
* Athletes complete 10, 9, 8... down to 1 of each exercise
* Work back up if time allows

SATURYAY 9/58am Boot Camp8:30am EWOD9:30am Community WODEWOD30min AMRAP 24 Plate Weighted V-UPS (15/10)18 AKBS 53/35 (3...
09/05/2026

SATURYAY 9/5
8am Boot Camp
8:30am EWOD
9:30am Community WOD

EWOD
30min AMRAP
24 Plate Weighted V-UPS (15/10)
18 AKBS 53/35 (35/26)
12 KB Gorilla Rows (53/35 50+ 35/20)
8 DB Sn**ch
400m Run / Row

Community WOD Teams of two ,On a 35 minute running clock complete the following chipper style.

100 Single arm DB Floor presses (50/35) (50+ 35/20)
100 Cal bike
100 DB single arm clean n jerk
100 DB Skull Crushers
100 DB box step ups. (24/20)
100 One DB bicep curls (one hand on each end of the DB)

Split reps as you see fit.
*If you complete the chipper within the 35 minutes start over from the top down *

08/30/2026

HYROX CONDITIONING
August 30th
COMPROMISED RUN AND SPEED PLAY 44 MINS
Section duration: 44 mins
Rep/Interval Scheme: 20:00 Work/02:00 Rest, 2 Rounds

Zone 1: 20 Minute Strength Endurance
07:00
Run 7
20x Dual KB Rack squat
40x Dual KB Reverse Lunge (Hang)
FRT / MAX M Run 7

Zone 2
Zone : 10 minute SkiErg Speed Play
01:00 SkiErg 8
01:00 10-12 UKBS

Zone : 10 Minute RowErg Speed Play
01:00 RowErg 8
01:00 10 Push ups > 10 V-ups

PARTNER WORKOUT: 16 MINS
Section duration: 16 mins
Rep/Interval Scheme: 07:00 Work/01:00 Rest, 2 Rounds

Zone 1
Partner Workout
Partner 1
TIMER
25/30x
Wallballs

Partner 2
Until Partner Finishes
KB Farmer's Carry

Zone 2
50% of Comp Weight
Partner 1
TIMER
32 M Underhand Sled Push

Partner 2
Until Partner Finishes
Rest

SATURYAY August 29th8am Boot Camp8:30am EWOD9:30am Community WODEWODDuel dumbbells for all movements 4RFT10 Renegade row...
08/29/2026

SATURYAY August 29th
8am Boot Camp
8:30am EWOD
9:30am Community WOD

EWOD
Duel dumbbells for all movements
4RFT
10 Renegade rows 5 each side
200m run
10 Dumbbell hang cleans
200m row
10 Dumbbell thrusters
200m run
10 Dumbbell devil press
200m row.
* 50/35 50+ 40/25, 60+ 30/15
*35min Cap.

Community WOD
30min AMRAP
800m Row (shared)
60 Mountain Climbers/sd
40 BB Push Press (75/55)
20 Box jumps
*one athlete working at a time.

As we welcome the fall season, it's the perfect time to embark on a transformative journey towards better health and wel...
08/24/2026

As we welcome the fall season, it's the perfect time to embark on a transformative journey towards better health and wellness at CrossFit IronSpider. Our diverse range of fall fitness programs is designed to cater to everyone, whether you're looking to shed some pounds, build strength, or simply get back on track. With options like women's only strength training, teacher boot camp, Fitness Boot Camp, CrossFit, and HYROX, there's something for everyone to enjoy. Join our supportive community where camaraderie thrives, and together, we can achieve our fitness goals in an encouraging environment. Embrace this opportunity to challenge yourself, and let our expert coaches guide you every step of the way as you take the first step towards a healthier, happier you!

More info and to register, click below....

www.crossfitironspider.com

Community Field Day was a BLAST 💥!!! Thank you all for coming out to make some memories and laughs. Should have taken mo...
08/24/2026

Community Field Day was a BLAST 💥!!! Thank you all for coming out to make some memories and laughs.

Should have taken more pics!!! If anyone took some please send to me.

Thank you Susan and Jenn for taking some pics. 🥰❤️😊

Sunday Funday August 23rd. Hyrox 730amCrossFit 9am HYROXCONDITIONING INTERVALS 40 MINSSection duration: 40 minsRep/Inter...
08/23/2026

Sunday Funday August 23rd.

Hyrox 730am
CrossFit 9am

HYROX
CONDITIONING INTERVALS
40 MINS
Section duration: 40 mins
Rep/Interval Scheme: 4 min Work/ 1 min Rest, 8 Rounds (2 Rounds on each Zone)

Zone 1
TIME CAP = 2:15 for all first tasks
500/600 M
Run 8
FRT
Wallballs

Zone 2
TIME CAP = 2:15 for all first tasks
500/600 M
RowErg 8
FRT
Sled Pull

Zone 3
TIME CAP = 2:15 for all first tasks
500/600 M SkiErg 8
FRT Pushups or Floor press

Zone 4
TIME CAP = 2:15 for all first tasks
40/50 M Overhand Sled Push
FRT
DB/Sandbag Walking Lunges

INTENSITY WORK: 24 MINS
Section duration: 24 mins
Rep/Interval Scheme: 01:15 Work/00:15 Rest, 16 Rounds

Zone 1
01:15
SkiErg 9

Zone 2
01:15
KB Farmer's Carry

Zone 3
Couplet
10 M Bear Crawl
10 M Reverse Bear Crawl

Zone 4
01:15
Rest

CROSSFIT
Running DT
5 rounds
12 deads - 9 cleans - 6 shoulder to overhead
300m run between rounds

Partner WOD
1000m row
50 American kettlebell swings
1000m row
50 v ups
1000m row n
50 goblet squats
1000m row

SATURYAY August 22nd 8am Boot Camp8:30am EWOD9:30am Community WODEWODEMOM x810/12x Calorie RowEMOM x86x DBL DB Devil's P...
08/21/2026

SATURYAY August 22nd
8am Boot Camp
8:30am EWOD
9:30am Community WOD

EWOD
EMOM x8
10/12x Calorie Row

EMOM x8
6x DBL DB Devil's Press

EMOM x8
6/12x Calorie Ski

EMOM x8
6-10x DBL DB Push Press

*1min rest between EMOMs
*weight = athletes choice
*due to ski erg have athletes start with different stations.

Community WOD
27min AMRAP
30 Cal Bike
60 Db Hang Power Cleans (50/35)(35/25)
30 Abwheel Rollouts
150ft Db Weighted Lunges(50/35)(35/25)
*Split work evenly

Address

90 Leavitt Street Dock 19/20
Salem, MA
01970

Opening Hours

Monday 5am - 7:30pm
Tuesday 5am - 7:30pm
Wednesday 5am - 7:30pm
Thursday 5am - 7:30pm
Friday 5am - 7:30pm
Saturday 8:30am - 11am
Sunday 9am - 11am

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