Saturday

CrossFit Iron Flag – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (no stopping b/t movement): :30 Air Squats :30 Up Downs :30 Alt. Lunges :30 Mt. Climbers :30 Superman HoldPartner WorkoutMetcon (Time)IN TEAMS OF 2… 4 ROUNDS FOR TIME 45...

Friday

CrossFit Iron Flag – Crossfit ExpressView Public WhiteboardWarm-upWarm-up (No Measure)5 MIN AMRAP 7 Deadlifts 7 Bicep Curls 7 Sumo Deadlifts 7 Strict PressesStrengthMetcon (Weight)EMOM x 14 MINUTES MIN 1 – 7 Tempo Sumo Deadlift (20X1)* MIN 2 – 8/8 SA...

Friday

CrossFit Iron Flag – Crossfit Master’s (50+)View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES :20 OH Plate Walks 7/7 DB SeeSaw Press :20 Hollow Body Hold 10 Strict Knees to Chest 5 Tempo Push-ups (3331)StrengthShoulder Press...

Masters WOD – Monday, March 11, 2019

CrossFit Iron Flag – Crossfit Master’s (50+)View Public WhiteboardWarm-upMovement ReviewStrengthSuperset the strength work with the front scale progressionHalf-Kneeling One-Arm Landmine Press (3 x 6 (once at a challenging weight))Half-Kneeling One-Arm...

Masters WOD – Monday, January 14, 2019

CrossFit Iron Flag – Crossfit Master’s (50+)View Public WhiteboardWarm-upStrengthDB Incline Bench Press (5 x 5)DB Incline Bench PressPallof Press (5 x 5)https://youtu.be/W5ArZgRDcLY Find a band and anchor it to the rig. Keep those feet close in stance and...

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Iron Flag Fitness

20 E Chicago Ave
Westmont, IL 60559
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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.
 

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