What are the 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

CrossFit IronSpider

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Salem, MA
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!
(314)

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.

06/07/2026

SUBDAY FUNDAY!!! 6/7
HYROX 730am
CrossFit 9am

HYROX
6/7 (repeat from 4/23)
RACE FITNESS AND SKILLS: 34 MINS

Rep/Interval Scheme: 15:00 Work/02:00 Rest, 2 Rounds
Zone 1
Compromised Running AMRAP
20x Sandbag Reverse Lunge
300m Run 7

Zone 2
Partner Workout
Partner 1
25 M Sled Pull

Partner 2
12x DB Thrusters

*After each athlete completes both movements, you both SkiErg FRT 6

INTERVAL CONDITIONING:
Section duration: 24 mins
Rep/Interval Scheme: 2:30 Work/ 30s Rest, 8 Rounds (12 rounds optional!)

Zone 1
02:30 / 500/700 M
SkiErg 7

Zone 2
02:30 / 30 M
Sled Push

Zone 3
02:30
Run 8

Zone 4
150m farmer carry
FRT
Rest

CROSSFIT

SOD: Every :90 x 8 rounds (12 min total)
3^ Bench press

Individual WOD: 3 Rounds for time of:
20/17 Cal Row (55+ 17/14)
10 S2OH (135/95) (50+ 95/65) (60+ 65/45)
10 T2B (50+ T2S) (60+ V-ups)

Partner WOD: 3 Rounds for time (Share reps evenly)
20 DB Sn**ch (total) (50/35) (50+ 35/20) (60+ 25/15)
200m Run (together)
20 Goblet squats
200m Run (together)
20 DB Clean & jerk
200m Run (together)

06/06/2026

SATURYAY June 6th
8am Boot Camp
8:30am EWOD / Salty Oar WOD
9:30am Community WOD

EWOD 30min AMRAP
500m Row @8 rpe
RDL’s x10
Plate v-ups x15
150m SPRINT row @10 damper
Plank rows x10/ side
Floor press x15

Community WOD Teams of two.
AMRAP 33
40 Wall Balls
40 Box Jump Overs
40 KBS
40 DB Deficit Lunges (20/person)
40 Dubs/ person

05/29/2026

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

EWOD 40 min Cap.
If on by out row at 40 min cap, finish the row.

Buy in 1000m row
Then,
5 Rounds for time:
20 UKBS 53/35
20 KB Push press (total)
20 Erg Lunges (total)
400m Run
Then,
Buy out 1000m Row

Community WOD
35min AMRAP
Partner 1: 200m Run w/medball
Partner 2: AMRAP of - 5 Power Cleans, 3 Jerks and one per side back rack lunges.
*Partner one takes over from where partner two left off. After each athletes completes a round of each, they stop and do 20 total MB partner sit ups.
*Barbell 115/75 50+ 95/55
*Medball 20/14 50+ 14/10

05/25/2026

15th Annual CFIS/B&S Memorial Day Murph.

What an amazing community day honoring our fallen heroes. We are beyond grateful to suffer along side of each and everyone of you on such an important day for our country and all who have given the ultimate sacrifice. 💔😢❤️🙏🏻

Thank you for providing the incredible breakfast pizzas for our post workout fuel.

05/23/2026

Sunday Funday! May 24th
HYROX 8am
CrossFit 9am

HYROX
OUTPUT TRAINING
42 MINS
Section duration: 42 mins
Rep/Interval Scheme: 03:00 Work/00:30 Rest, 12 Rounds

Zone 1
Run 8

Zone 2
10x DB Push Press
150 M Row Sprint 9

Zone 3
Run 8

Zone 4
20 M KB Rack Carry
250 M Ski Erg Sprint 9

CrossFit
SOD: 15 min total:
0:00- 5:00: Build a challenging strict OHP
5:01- 10:00: Build to a challenging Push press
10:01-15:00: Build to a challenging Jerk

Indiv WOD: Every 2 minutes for 5 Rounds (10 min total)
12/10 Cal row (55+ 10/8)
30 Lateral plate hops (45 # plate) (on/off = 2)
Rest remainder of the time

Partner WOD: Alt Full Rounds: 8 Rounds total (4/person)
1 Indoor loop KB Suitcase carry (switch hands as needed)
20 RKBS (53/35) (50+ 35/20) (60+ 25/15)

05/22/2026

SATURYAY 5/23
8am Boot Camp
8:30am EWOD
9:30am Community WOD

EWOD
100 Box step ups
100 Cal row
100 Cal bike
100 v-ups
100 Dubs
100 Bicep curls
*break up anyway
*36min cap

Community WOD
Teams of two
30min AMRAP
10 Manmakers
20 Slamballs
30 Slamball Ab pulse per athlete
40 Tubing Tricep ext
500m Row

05/18/2026

Congratulations to Coach Laura on her graduation this weekend from Salem State! She earned her bachelors in sports and movement science!

05/15/2026

SATURYAY May 16th
8am Boot Camp
8:30am EWOD
9:30am Community WOD

EWOD
AMRAP 35
10 SA DB Devil Press
20 Roving Push-Ups
30 plank Jacks
40 BW Lunges (FWD/RVS/Lat)
500 meter row
*weight = athlete choice

Community WOD
35min AMRAP
*Teams of 2 split reps evenly run together
40 KB SDHP (53/35, 50+ 45/25)
40 Sprinter abs
40 Hang Cleans (95/65)
40 Airsquats or lunges (athlete choice)
400m Run

05/15/2026

Congrats to this amazing CFIS gal on her MS graduation day! So proud of you and happy for you!! 🥹 🥰❤️ 🕷️💪

05/10/2026

Sunday Funday May 10th, 2026 HAPPY MOTHERS DAY TO ALL OUR BADASS MOMS!!!

HYROX 7:30am
May 10th
Conditioning 40 MINS
Section duration: 40 mins
Rep/Interval Scheme: 4:30 Work/ 30s Rest, 8 Rounds

Zone 1
400-500m Run
FRT Sandbag Walking Lunges

Zone 2
500m RowErg
FRT DB Clusters

Zone 3
400m Ski for
FRT Couplet:
12x Knee Tuck Push-ups
8x KB Goblet Kneel To Stand

Zone 4
400-500m Run
FRT Wallballs

STRENGTH AND ENDURANCE: 34 MINS
Section duration: 26 mins
Rep/Interval Scheme: 12min Work/ 1min Rest, 2 Rounds

Zone 1
Partner 1
Sled pull 30meters
Partner 2
SkiErg 7 until partner one is done.

Zone 2
Partner 1 completes all exercises while Partner 2 rests. Swap throughout the full 15 minutes.
10x KB Deadlift
5x Burpee Box Jump

CrossFit 9am
SOD: In 12 minutes, build to and hold at 1 wt and complete 4 sets of:
1 deadlift > 2 hang cleans > 3 front squats

7 min prep

Individual WOD: (13 min total)
Part 1: 5 min
400m Run (1x)
Then AMRAP of:
10 Burpees over DB
10 DB Alt Power sn**ch (50/35) (50+ 35/20) (60+ 25/15)

3 min rest

Part 2: 5 min
500m Row
Then AMRAP of:
12 WB (20/14) (50+ 14/10) (60+ 10/8) (10/9’)
12 Erg hop-overs (O & B = 2)

7 min prep

Partner WOD: AMRAP in 13 minutes of:
2 Deadlifts (135/95) (50+ 95/65) (60+ 75/45)
2 Wall walks
After each round add 2 reps just to the deadlifts (both ath do the same reps each round)
Alternating full rounds

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

Website

http://www.crossfitironspider.com/

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