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Graham CrossFit shared an image on Facebook

Check out the Pro Shop! Two new super cute tanks available while supplies last! $30 plus tax.

Graham CrossFit shared a link on Facebook

As you know, our Iron Bar Gym community is strong and one of the best around….. I’m asking you to participate, if you can, in helping out a member of our bigger CrossFit community, Northwest Iron in Dupont. We have a connection with Northwest Iron in that one of our former members is now one of the owners there (Lando Holt) and one of their members was involved in a tragic accident while celebrating Father’s Day that has left him without the ability to move his legs and is facing a long road ahead with many medical expenses. A few local gyms are coming together this Saturday to participate in a workout in his honor and to help raise money to support his family. We will do the workout at 9:15am on Saturday during our regular CrossFit class and there are two ways you can help: Donate directly to his Recovery Fund account or purchase a shirt from Pillage with $17 from each shirt sale going to the family. If you can, please help as we’d want our community to do the same if, heaven forbid, something were to happen to one of us. Any amount is appreciated and if we all do a little, we can make a big impact! https://www.youcaring.com/ryan-cooper-588179

Graham CrossFit shared an image on Facebook

Not just one goal…. But TWO! Angie started with us in January and two weeks ago set goals with a four week time line: Lose 5 pounds and back squat 100 pounds. Well, we are only two weeks into this 4-week goal block and Angie met both goals already! She’s been working hard and consistently coming to our weightlifting class and we’re excited to see all that hard work pay off!

Graham CrossFit posted on Facebook

The Iron Bar Gym will be operating on Holiday schedule this weekend! Saturday, May 28: One Class Only, 9:15am. CrossFit and HIIT friendly Sunday, May 29: Closed Monday, May 30: 8th Annual Memorial Day Workout featuring the workout “Murph”. 10am and 10:30am start times. We hope you enjoy your holiday!

Graham CrossFit shared an image on Facebook

Meet Shari, another one of the selected participants in our “Fit Project”, a FREE three month lifestyle changing program. One of the main purposes of this program is to develop a pattern of exercising consistently. There are three classes a week that the participants must attend in order to remain in the program. Shari has a job and is a busy mother and wife, but she has committed herself to the program and hasn’t missed one class!! Shari says she really likes the class, she doesn’t have a problem getting here, and doesn’t try to find excuses to get out of it like she used to in the past. “I look forward to it” she says, “it’s my time away from everything”. Shari feels the biggest change in her has been in her level of self esteem. Before she started the class she was feeling bad about herself and her lifestyle choices and had a lot of negative self talk going on in her mind. She says the negative self talk has stopped and she feels so much better about the direction her life is going. Her advice to others looking to join the Iron Bar Gym and make a lifestyle change, is to just do it, just start! Take the first step, it will be worth it!! We’re so proud of you Shari and thank you for allowing us to be part of your journey towards a healthy lifestyle!

Graham CrossFit shared an image on Facebook

The Iron Bar Gym is excited to announce the launch of our Homeschool PE Program on February 1st! We invite all homeschoolers to join us for a FREE open house on Tuesday, January 26 at 2pm. This is open to any homeschool student ages 6-18 and we will do a short workout and answer questions about our program. Homeschool PE Open House Tuesday, Jan 26 2pm Open to Homeschool students ages 6-18 For questions, call 253-271-7188 or email diana@theironbargym.com

Graham CrossFit shared an image on Facebook

As we start the new year, many people set goals and resolutions… but what about those that just simply work hard each and every day of the year? Lauren is just one of those people. She has been consistently coming to class, despite announcing the exciting news that she and her husband, Eric, are expecting their first child in May. I really admire Lauren’s dedication and attitude over these past 22 weeks. I’ve never heard her complain or make an excuse. She’s come to class, even on those days when she’s a bit tired. In fact she’s still rocking strict pull-ups and barbell work. She’s the true meaning of Attitude is Everything…. when you watch her workout, you’d never know she was pregnant, until you see the growing baby, which it turns out is a boy! Mindset is everything. What can you do to change your mindset and achieve your goals?

Graham CrossFit shared an image on Facebook

We’ve been testing some squats the past few days and on Friday this group of strong men hit some new personal bests! Congratulations to Mike for a 425# back squat, Al with a 245# personal best and Erik with a 405# squat! This group is one tough bunch of guys who work hard and continually push themselves. Congratulations!

Graham CrossFit posted on Facebook

The Iron Bar Gym wishes you a Happy Thanksgiving! Here are our Holiday hours for the weekend: Thursday 11/26: One class only at 9:30am Friday 11/27: 9:15am class, 3:30-7pm Open Workout Saturday 11/28: One class only at 10am (Lakewood Memorial Workout) Sunday 11/29: Closed

Graham CrossFit shared an image on Facebook

On Wednesday, we honored all our Veteran’s with the Hero Workout “Coe”, a workout named after Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, who died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. Thank you for participating in this special workout! Here are a few pictures from two of our classes.

Graham CrossFit shared an image on Facebook

On Wednesday, we honored all our Veteran’s with the Hero Workout “Coe”, a workout named after Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, who died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. Thank you for participating in this special workout! Here are a few pictures from two of our classes.

Graham CrossFit shared an image on Facebook

The 5:30am class started the day celebrating Katie’s birthday! Katie says, “I love everything about Crossfit! I love getting the workouts out of the way, I love the morale, I love just being here!” Did you know we offer over 40 classes a week? Stop by and get a copy of the class schedule today! 253-271-7188

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

Graham CrossFit posted on Facebook

The Iron Bar Gym would like to thank all our servicemen and women on this special day. We honor all our veterans and thank you for your service and sacrifice. We are open for all regular classes today.

Graham CrossFit shared an image on Facebook

This morning the 5:30am class helped celebrate Tamara’s birthday along with a new personal best deadlift! Tamara says, “I love the coaching at The Iron Bar! I like how our coach really encourages us, watches and teaches us the movements, and fixes our technique along the way!” Did you know we offer classes 7 days a week, including Sundays? Stop by and pick a new current class schedule! 253.271.7188 admin@theironbargym.com.

Graham CrossFit shared an image on Facebook

Our Fundamentals program is your introduction to CrossFit and the place for all new members to start. We give you the tools to feel confident and the knowledge and exposure of the fundamental CrossFit movements. In other words, we set you up for success! Our Fundamentals program is included in our Introductory Membership so that you can decide if CrossFit is the right fit for you. Call or stop by today! 253-271-7188 or admin@theironbargym.com Congratulations to Jenny who just graduated Fundamentals and is ready to begin her CrossFit classes!

Graham CrossFit shared an image on Facebook

FUN, FUN, FUN! That’s what we have in Iron Kidz class! Here are a few of our Iron Kidz Class members, acting goofy and showing off their strong muscles! When I asked the kids why they like coming to Iron Kidz Class these were the answers I received: “I like doing pull-ups; because you get to work out; you get to do lots of activities; I like doing handstands; I like that we can play fun games and work out at the same time; I like spending time with friends and coaches; I like working on new skills; I like the coaches and working out; I like bear crawls and spending time with friends and coaches.” Developing a lifetime foundation of fitness and learning that we can have fun while getting fit is what this class is all about!! Our Kidz class is for kids ages 6-10 and is on Thursdays at 4:45 and Sundays at 12:00 noon.

Graham CrossFit posted on Facebook

New standings, after WOD #2… Beginner Female – Shelby Wood Lanita Hodges Bee Williams Christina Gonzalez Sherri Fuqua Jennifer Self Beginner Male – Chris Yake Erik Carlson Intermediate Female – Beth Suetta Shaundra Johnson Erica Levens Vanessa Cordova Lauren Sawin Jillian Luebke Intermediate Male – Art Campos (tie for 1st) Allister Hawkins (tie for 1st) Mike Kast Spencer Smith Ryan Levens Eric Sawin Muaoina Lese Master’s Female – Diana Kelly Shannon McGowen Master’s Male – Dan Hahn Ray Searcy Andy Austin Floyd Baker Dan Hays RX Females – Danielle Hawkins Katie Ward RX Males – Ryan Chavera (tie for 1st) Mike Dehaan (tie for 1st) Marshall Triplett James Brinson Nate Hayden Ricky Foraker TJ Callahan Jermaine Andersen

Graham CrossFit posted on Facebook

Mid day standings for King of the Hill…. Beginner Female – Lanita Hodges Shelby Wood Bee Williams Sheri Fuqua Jennifer Self Beginner Male – Chris Carlson Erik Yake Intermediate Female – Beth Suetta Shaundra Johnson Erica Levens Laurin Sawin Vanessa Cordova Jillian Luebke Intermediate Male – Art Campos Allister Hawkins Eric Sawin Ryan Levens Spencer Smith Muaoina Lese Female RX – Danielle Hawkins Katie Ward Male RX – Ryan Chavera Mike Dehaan Marshall Triplett James Brinson Ricky Foraker TJ Callahan Nate Hayden Jermaine Andersen Masters Female – Diana Kelly Shannon McGowen Masters Male – Dan Hahn Ray Searcy Andy Austin Dan Hays Floyd Baker

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General Information

NameGraham CrossFit
OwnerDiana Shaw
Websitewww.grahamcrossfit.com
Phone(253) 271-7188
Emaildiana@grahamcrossfit.com
Address16719 110th Ave E
Puyallup, WA 98374

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simonhopes published the post UFE: The Most Effective Treatment for Uterine Fibroids on Tabata Times
It has been estimated that about three-quarters of women, who have attained their child-bearing...
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CrossFit Belmont Heights shared a link on Facebook

http://www.crossfitbelmontheights.com/wodsnblogs/2016/12/6/cfbh-127

CrossFit Hollywood posted on Facebook

Wednesday, Dec. 7th WOD: Holiday Mystery WOD #7! Things to bring: -Metcon shoes -Wrist wraps

CrossFit Marina shared an image on Facebook

Wednesday: 1000 meter Row or 800 meter Run 50 KB Swings 52#/35# 100 Double Unders or 300 Single Jumps Rest 2 min For time: 100 Sit Ups

CrossFit Surf City shared a link on Facebook

12/7/2016 Beginner Intermediate Advanced WOD 24 Min EMOM Min 1-6 Odd - 7 Back Squats Even - Max reps pull ups Min 7-12 Odd - 7 Back Squats Even - Max burpees Min 13-18 Odd- 7 Back Squats Even - Max KB swings Min 19-24 Odd - 7 Back squats Even - Max box jumps Back Squats: Beg(75/55) Int(95/65) Adv(115/85) KB Swings: Beg(26/18) Int(1/26) Adv(1.5/1) http://www.crossfitsurfcity.com/workout-of-the-day-wednesday-december-7th/

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We teamed up with @abc_hopes to give you a functional Christmas gift. Everyone that comes to the Christmas party will get one of these so you don't have to walk out of the grocery store with all your healthy foods falling out of your hands. #DoTheHardThings #ItsAMovement #abchopes #christmas

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CrossFit Kids at 4pm! #DoTheHardThings

CrossFit 323 shared a link on Facebook

BACK SQUAT: 3 - 3 - 3 - 3 - 3 then 5 Rounds for Time of: 5 Thrusters (135/95) 10 Toes-to-Bar 20 Double-unders Extra Credit 1 min Side Plank each side X 2 http://crossfit323.com/2016/12/05/workout-of-the-day-monday-12516-2

Trojan CrossFit shared an image on Facebook

WOD 12.06.16 A) 'Angie' 100 Pull ups 100 Push ups 100 Sit ups 100 Squats For Time. #Crossfit #TrojanCrossfit #TrojanAthletics #WarriorsComeOutToPlay #Warriors #DTLA

Vault CrossFit shared an image on Facebook

Nice little 10:00 EMOM of handstand walks and hollow body holds in gymnastics class! #workout #trainlikeanathlete #noexcuses #fitspiration #bestboxinthevalley #banditnation #workonweaknesses #gymnasty #handstandwalk #hollowbodyhold #core #strength #control #move #fitness #health #lifestyle #bettereveryday #progress

Aliso CrossFit shared a link on Facebook

Your goal every day is to be better than you were the day before. http://www.alisocrossfit.com/5-steps-to-a-mentally-stronger-you/

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#alisocrossfit

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With regards to the practical applications of REST, the possibilities are immense as research has...
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Vault CrossFit shared a link on Facebook

Tuesday, December 6 - http://www.vaultcrossfit.com/2016/12/tuesday-december-6/

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CrossFit Carpinteria shared an image on Facebook

#WOD for Monday 12/5 #Strength: 6 sets to work up to a heavy complex of 2 #frontsquat and 1 #jerk #Metcon "Jackie" For time 1000m Row #thrusters (45/45) 30 #pullups #crossfit #FoxwingFitness #carpinteria #fitlife #healthyliving #santabarbara #CrossFitGirls #olympiclifting #montecito

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Monday http://crossfitla.com/monday-209/

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District 7 CrossFit posted on Facebook

WOD: 12/6/16 1. Complete as many rounds as possible in 12 mins of: Row, 250 m 10 Burpees Run, 200 m 2. ROM WOD (15 MINS) 3. Every 5 mins for 30 mins, alternating between: Row, 1000 m 60 GHD Sit-ups 200 Double Unders 4. CASH OUT: MAX EFFORT PLANK HOLD 5. EXTRA CONDITIONING: 6 X 100 M ROW (30 SEC REST)

District 7 CrossFit posted an article
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Trojan Athletics In House Comp!! December 17th (SATURDAY) Check in: 8am-8:30am Event/Standard Briefing: 9am First place RX Male and RX Female prize: January FREE MEMBERSHIP + Gift bag First place Scaled Male and Scaled female: Free T-shirt + gift bag Judging by coaches 3 events 4 divisions: RX Male RX Female Scaled Male Scaled Female Event 1) "Diane" 21-15-9 Deadlift 225/155 (Scaled: 165/115) HSPU (Scaled: Push ups) Time cap: 10mins Event 2) "Bad Luck" AMRAP 13 13 Push jerk 95/65 13 Burpees over bar 13 Overhead squat 95/65 13 T2B (scaled: knee raises) Event 3) 9 mins to establish a heavy complex of: **Mystery Complex** #Community #TrojanCrossfit #TrojanAthletics #DTLA

CrossFit Los Angeles shared a link on Facebook

Over the Thanksgiving break, the family and I house/dog sat at this gorgeous spread of a house nestled in Mandeville Canyon. The house and grounds are immaculate; sprawling kitchen, like 5 fireplaces, a clay tennis court steps from the perfect French doors off the breakfast nook, a pool, a LAUNDRY ROOM ... heaven. I didn't even venture in 2/3's of the house. [ 475 more words ] http://crossfitla.com/holiday-from-working-out/

CrossFit Yelm shared an image on Facebook

Remember

Vault CrossFit shared an image on Facebook

Getting hot in spin class tonight! #bestboxinthevalley #banditnation #vaultcrossfit #killcliff #trainlikeanathlete #workout #noexcuses #fitspiration #mondaymotivation #sweat #fitness #health #inspire #bettereveryday #cardio

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This season the South King Fire Rescue will be going up to the Harborview Burn Unit to visit with children and adults that have suffered severe burn injuries. They will be lifting spirits by coming dressed as Santa and his elves and delivering gifts. We have partnered with them in hopes of collecting 30 new, unwrapped gifts ranging from $10-15. All gifts need to be brought to the gym by December 13th. (Any gifts that are not handed out will be stored at the Burn Unit and handed out as new children arrive during the holiday season).

CrossFit 323 shared a link on Facebook

TURKISH GET-UPS: 4 - 4 - 4 - 4 then "The MF 12X1" 1 min max Pull-ups 1 min max Push-ups 1 min max Squats rest 1 min X3 then For Time: 1 Mile Run http://crossfit323.com/2016/12/02/workout-of-the-day-friday-12216-2

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This is how you know you came to the right class. With the right friends no one finishes alone! #fitnessthroughcommunity #communitythroughfitness #crossfit #5roundof50squats

CrossFit 323 shared a link on Facebook

KIPPING PROGRESSIONS then EMOM for 10 min of: 1 Snatch @ 80% of 1 rep max then Ascending Ladder for 10 min of: 1 - 2 - 3 - 4 - 5... Muscle-up Handstand Push-up Squats Clean (135/85) After each round: 200 m Run http://crossfit323.com/2016/12/04/workout-of-the-day-sunday-12416

CrossFit Counter Culture shared an image on Facebook

Movement RX will be giving a seminar on mobility of the hips & squat. Wednesday 7th 6:30pm at the Encinitas location. We hope to see you there! #carlsbad #encinitas #oceanside #mobility #movementrx @movementrx #daremightythings #romwod

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Attacking Monday like...

CrossFit Cedar Park shared a link on Facebook

We have adopted two large families this Christmas. Please help us make their Christmas special. Click the link below and sign up for something you can purchase. Please bring WRAPPED and LABELED to the gym by 12/21/16. Contact Robin@crossfitcp.com with any questions

CrossFit Counter Culture shared an image on Facebook

Here are the finalists for the ugly sweater party this year. Vote now! The picture with the most likes by the end of Wednesday wins!

CrossFit Central shared an image on Facebook

“The one path that never works is the most common one: doing nothing at all.” Do something! Commit to making 2017 a powerful year. Start Here: a free workout at one of our locations. CrossFit Central Burnet: http://crossfitcentral.com/burnet/ CrossFit Central Downtown: http://crossfitcentral.com/central-downtown/

Foundation CrossFit shared a link on Facebook

What a fun VERSUS 9 this past Saturday, huh? http://foundationcrossfit.com/2016/12/versus-9-recap/

CrossFit Los Angeles shared a link on Facebook

CFLA featured in Box Pro's latest publication. Awesome!

devid007 shared a link on CrossFit Balance
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2nov2016 #crossfit #crossfitanacortes #crossfitteen #crossfitkid #crossfitpreteen #sweatangels #wod #funnight #family #friends #solid #awesome #love #fitness #health #anacortes #home #handsomemendoprettythings #winner #crossfitcommunity #crossfitlife #crossfitfamily #amazingstrength #youcandoit #positive #livelonger #smilesomeoneiswatching

CrossFit Unbound shared a link on Facebook

Let's get this week started! Reminder: We are having an Ugly Sweater WOD and Secret Santa gift exchange on Dec. 17th. To participate in the secret santa, please fill out a questionnaire and return it by Dec. 6th (this Tuesday!). We will assign Secret Santas shortly afterwards!

Bridgetown CrossFit shared a link on Facebook

Olympic Weightlifting Program Bridgetown Barbell Club Week 2 Day 3 Clean from Blocks 55/ 2x3 65/3 75/3 80/3x2 75/2x4 Clean Pull from Blocks 85/2x4 90/5x2 Hang Power Clean; mid-thigh + Push Press build up to heavy 4 (100% of 4) 4x2, 2x3 D1. One Arm DB/KB Press: 4x 8/8 D2. AB Wheel; 4x12 D3. One Arm DB/KB Row: 4x 12/12 http://bridgetowncrossfit.com/weightlifting/11/week-2-wednesday-6/

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Bridgetown CrossFit shared a link on Facebook

Olympic Weightlifting Program Bridgetown Barbell Club Week 3 Day 4 Clean from Blocks 55/2x3 65/3 70/3 75/3 x2 Clean Pull from Blocks 85/5 90/4 95/4x3 Hang Power Clean; mid-thigh + Push Press build up to heavy triple (100% of 3) 3x2 D1. One Arm DB/KB Press: 5x 8/8 D2. AB Wheel: 5x12 D3. One Arm DB/KB Row: 5x 12/12 http://bridgetowncrossfit.com/weightlifting/12/week-3-thursday-6/

Bridgetown CrossFit shared a link on Facebook

Olympic Weightlifting Program Bridgetown Barbell Club Week 3 Day 6 Clean + Jerk (% Jerk) 55/3+2 65/3+2 70/3+2 75/2x 3+1 80/3x 3+1 Hang Clean Pull; mid-thigh + Clean Pull (% Clean) 85/2+1 90/5x 2+1 Clean Deadlift (% Clean) x2 D1. Hang Power Clean; mid-thigh + Press: build up to triple D2. Seated Band Pull-Apart: 6x25 http://bridgetowncrossfit.com/weightlifting/12/week-3-saturday-3/

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This years fundraiser was our biggest success yet! We will be able to buy presents for over 150 children this Christmas as well as sponsor at least two families. Thank you to everyone who competed and donated, we couldn't do any of this without you. Can't wait until next year.