CrossFit Iron Flag – NCGOView Public WhiteboardDaily-5 Warm-UpWarm-up (No Measure)1:00 Cardio Choice into… EMOM x 4 MINUTES 7 Burpees into Max Single Unders (No Measure)Bodyweight PumpMetcon (AMRAP – Reps)AMRAP x 7 MINUTES 10-20-30 and so on…...
CrossFit Iron Flag – NCXView Public WhiteboardWarm-upWarm-up (No Measure)5 SETS (:20 ON / :10 OFF) MOVT 1 — Jumping Jacks MOVT 2 — Slam BallsStrengthMetcon (No Measure)3 SETS FOR QUALITY 5-7 Strict Pull-ups or 7-10 Slow Ring Rows 10 Barbell Supinated...
CrossFit Iron Flag – NCGOView Public WhiteboardDaily-5 Warm-UpWarm-up (No Measure)2:00 Cardio Choice into… AMRAP x 3 MINUTES 3/3 SA DB Deadlift 3/3 SA DB Upright Row 3 Up-Downs 3 Burpees (No Measure)Push x Pull StrengthMetcon (AMRAP – Reps)EMOM x 12...
CrossFit Iron Flag – Olympic LiftingView Public WhiteboardOlympic LiftingA.: Tall Clean (6×3)Start with bar hanging at arms length in clean grip, light contact with the body. Fast pull under and into your receiving position. Technique Drill= Stay lightB.:...
CrossFit Iron Flag – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS… 10 Alt Side Lunges 10 Alt. Step Ups 10 Shoulder Taps :10 Bar Hang 2 ROUNDS… 10 Jumping Air Squats 10 Box Jumps 2 Wall Walks 10 Scap Pull UpsWorkoutMetcon (Time)4...
CrossFit Iron Flag – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND… 25ft Butt Kickers 25ft High Knees 25ft High Skips 25ft Partner Banded Running (25ft Each Partner) AMRAP x 6 MINUTES… 5 MB Front Squats 5 MB Push Press to Target 5...
CrossFit Iron Flag – Crossfit Master’s (50+)View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 1:00 Row (Easy → Mod → Hard) 10 Groiners → 10 Kang Squats → 10 Tempo Squats (22X1)StrengthFront Squat (7-7-7-7)7-7-7-7 Front Squat -Rest 2:00 b/t...
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!
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.
*Due to the COVID-19 Pandemic, we have suspended drop-ins for our live classes*
We are located in the Western Suburbs of Chicago. 30-minutes from downtown and 20 minutes from both Ohare and Midway Airports.
MEMBERSHIP MANAGEMENT
TO HOLD YOUR MEMBERSHIP SIMPLY COMPLETE THE FORM BELOW
after we will be in touch with you.
Hold Policy:
As stated in your Iron Flag Fitness membership agreement, you have the option to put your automatically recurring monthly membership on hold for any reason.
Membership hold requests must be submitted no less than three (3) business days before your forthcoming scheduled renewal date.
Membership hold requests received later cannot be processed until after the forthcoming scheduled renewal payment. All membership payments are non-refundable. Membership hold requests are limited to one (1) time per calendar year in 30-day increments for up to three (3) consecutive 30-day periods (i.e. 90 days maximum).
Upon expiration of the hold period that you select below, your account will automatically reactivate and regular membership payments will resume. If you chose to cancel your membership during the hold period, the standard 30-day written cancellation notice requirement stated in your membership agreement is applicable.
If you choose to reactivate your membership after it is cancelled, membership rates in effect at the time of reactivation will be applicable (membership rates are subject to change).
If you have any questions, please contact us and we’ll work through it together. – The Iron Flag Fitness Team
MEMBERSHIP MANAGEMENT
TO CANCEL YOUR MEMBERSHIP SIMPLY COMPLETE THE FORM BELOW
after we will be in touch with you.
Cancellation Policy:
If you decide to reactivate your membership in the future (and we hope you do) membership rates in effect at the time of reactivation will be applicable as membership rates are subject to change.
If you would like to put your membership on hold instead of cancelling, you can submit a Membership Hold Request for a 30, 60 or 90 day period. If you’re sure you’d like to cancel, just complete and submit the form below. This will serve as your 30-day written cancellation notice as required by your membership agreement. Your membership will be cancelled 30 days from the submission of the form below. Note that if you have a scheduled renewal payment within this 30-day period, the payment will be processed as scheduled. All payments are non-refundable.
Cancellation of memberships prior to the expiration of any specified commitment period requires an early termination fee as outlined in your membership agreement.
Consider putting your membership on hold instead if you are planning on returning. If you have any questions, please contact us and we’ll work through it together. – The Iron Flag Fitness Team
REFER-A-FRIEND!
Have a friend interested in your fitness? Introduce them to our CrossFit family and when they’ve signed up for a membership with CrossFit Iron Flag, you’ll get a $25 off your next month membership! Just fill out the form below and we’ll contact them and do all of that hard work for you.
Where Do You Want Us To Send Our Current Membership Pricing Information?
(Sends Instantly Via Text!)
We are located in the Western Suburbs of Chicago. 30-minutes from downtown and 20 minutes from both Ohare and Midway Airports.
Iron Flag Fitness Privacy Policy
Types of Data collected
Among the types of Personal Data that this Application collects, by itself or through third parties, there are: phone number and email address.
Complete details on each type of Personal Data collected are provided in the dedicated sections of this privacy policy or by specific explanation texts displayed prior to the Data collection.
The Personal Data may be freely provided by the User, or, in case of Usage Data, collected automatically when using this Application.
All Data requested by this Application is mandatory and failure to provide this Data may make it impossible for this Application to provide its services. In cases where this Application specifically states that some Data is not mandatory, Users are free not to communicate this Data without any consequences on the availability or the functioning of the service.
Users who are uncertain about which Personal Data is mandatory are welcome to contact the Owner.
Any use of Cookies – or of other tracking tools – by this Application or by the owners of third party services used by this Application serves the purpose of providing the service required by the User, in addition to any other purposes described in the present document and in the Cookie Policy, if available.
Users are responsible for any third party Personal Data obtained, published or shared through this Application and confirm that they have the third party's consent to provide the Data to the Owner.
Mode and place of processing the Data
Methods of processing
The Data Controller processes the Data of Users in a proper manner and shall take appropriate security measures to prevent unauthorized access, disclosure, modification, or unauthorized destruction of the Data.
The Data processing is carried out using computers and/or IT enabled tools, following organizational procedures and modes strictly related to the purposes indicated. In addition to the Data Controller, in some cases, the Data may be accessible to certain types of persons in charge, involved with the operation of the site (administration, sales, marketing, legal, system administration) or external parties (such as third party technical service providers, mail carriers, hosting providers, IT companies, communications agencies) appointed, if necessary, as Data Processors by the Owner. The updated list of these parties may be requested from the Data Controller at any time.
Place
The Data is processed at the Data Controller's operating offices and in any other places where the parties involved with the processing are located. For further information, please contact the Data Controller.
Retention time
The Data is kept for the time necessary to provide the service requested by the User, or stated by the purposes outlined in this document, and the User can always request that the Data Controller suspend or remove the data.
The use of the collected Data
The Data concerning the User is collected to allow the Owner to provide its services, as well as for the following purposes: Contacting the User.
The Personal Data used for each purpose is outlined in the specific sections of this document.
Detailed information on the processing of Personal Data
Personal Data is collected for the following purposes and using the following services:
Contacting the User
Additional information about Data collection and processing
Legal action
The User's Personal Data may be used for legal purposes by the Data Controller, in Court or in the stages leading to possible legal action arising from improper use of this Application or the related services.
The User declares to be aware that the Data Controller may be required to reveal personal data upon request of public authorities.
Additional information about User's Personal Data
In addition to the information contained in this privacy policy, this Application may provide the User with additional and contextual information concerning particular services or the collection and processing of Personal Data upon request.
System logs and maintenance
For operation and maintenance purposes, this Application and any third party services may collect files that record interaction with this Application (System logs) or use for this purpose other Personal Data (such as IP Address).
Information not contained in this policy
More details concerning the collection or processing of Personal Data may be requested from the Data Controller at any time. Please see the contact information at the beginning of this document.
The rights of Users
Users have the right, at any time, to know whether their Personal Data has been stored and can consult the Data Controller to learn about their contents and origin, to verify their accuracy or to ask for them to be supplemented, cancelled, updated or corrected, or for their transformation into anonymous format or to block any data held in violation of the law, as well as to oppose their treatment for any and all legitimate reasons. Requests should be sent to the Data Controller at the contact information set out above.
This Application does not support “Do Not Track” requests.
To determine whether any of the third party services it uses honor the “Do Not Track” requests, please read their privacy policies.
Changes to this privacy policy
The Data Controller reserves the right to make changes to this privacy policy at any time by giving notice to its Users on this page. It is strongly recommended to check this page often, referring to the date of the last modification listed at the bottom. If a User objects to any of the changes to the Policy, the User must cease using this Application and can request that the Data Controller remove the Personal Data. Unless stated otherwise, the then-current privacy policy applies to all Personal Data the Data Controller has about Users.
Information about this privacy policy
The Data Controller is responsible for this privacy policy, prepared starting from the modules provided by Business and hosted on Business's servers.
Recent Comments