CrossFit Iron Flag – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

7 Burpees into Max Single Unders

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

AMRAP x 7 MINUTES

10-20-30 and so on…

Mountain Climbers

10-10-10 and so on…

Alt. Sit-Thrus

5-5-5 and so on…

Strict Crunches

(Score is Reps)

Sunday Sweat

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – Max Effort Cardio Choice

MIN 2 – Max DBL DB Swing

MIN 3 – Max Alt. V-ups

MIN 4 – Walking Rest

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

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Iron Flag Fitness

20 E Chicago Ave
Westmont, IL 60559
Get directions

Need to Call us? 630.696.9802

We are located in the Western Suburbs of Chicago. 30-minutes from downtown and 20 minutes from both Ohare and Midway Airports.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $20/class or $45/week! Please message us ahead of time to let us know you're coming.

Iron Flag Fitness

20 E Chicago Ave
Westmont, IL 60559
Get directions

Need to Call us?
630.696.9802

 

We are located in the Western Suburbs of Chicago. 30-minutes from downtown and 20 minutes from both Ohare and Midway Airports.
 

Getting Started Is Easy!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!