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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.

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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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nwilmoth published the post Considering A Competition? A Must Read For First Time Competitors on Tabata Times
As a relatively new CrossFit athlete and Level 1 Trainer, I have a lot to learn about the sport...
CrossFit Avalanche shared an image on Facebook

Sunny and 80 degrees today. Come cool of at Nick's SUP WOD today at 4:30pm, Watermans Landing!

Auburn CrossFit shared a link on Facebook

ACF – 29 July 2016 https://t.co/y6iY4tC3cq

CrossFit Valley View shared a link on Facebook

CrossFit Determination shared an image on Facebook

Friday Mash July 29 2016 Friday mash EMOM 10 Evens: 15/12cal row Odds: 10 thrusters Rest 3min 12min AMRAP 10 DB/Kb snatch 8 t2b 6 pistols 4 HSPU 200m run Rest 3min 15-12-9 Hang power Clean Wtd. Lunge 70m Farmers walk

CrossFit CSA posted on Facebook

Power Hour 7/29/16 Deadlift 1x3 at 70% Deadlift 1x3 at 80% Deadlift 1x3 at 85% Deadlift 1x3 at 90% Asst: 12 min EMOM 3 deadlift @70% then.. 2x10 weighted step up Core: 1 min v up /1 min rest/ 1 min v up rest 1 min 1 min leg raises/rest 1 min/ 1 min leg raises rest 1 min 35 super mans/ rest 1 min/ 35 supermans rest :30 sec 2 minutes of sit ups

CrossFit CSA posted on Facebook

/Wod Friday 7/29/16 SKILL: L-Sit Party Accumulate 2 minutes in an L-sit stack 45# plates under feet- if feet touch time stops WOD: Complete as many rounds as possible in 20 mins of: 5 Muscle-ups 10 Thrusters, 135/95 lbs 20 GHD Sit-ups 30 Overhead Walking Lunges, 45/25 lbs 40 Double Unders 1 Prowler Push, 135/95 lbs, 100 m

CrossFit Ready shared an image on Facebook

Supper club success. #crossfitready #crossfitwest #crossfit #supperclub

CrossFit 38 Degrees North shared an image on Facebook

I was stoked to get the coaching staff over to my house for a coaches dinner a couple weekends ago. I was reminded of just how lucky I am to be surrounded by such a talented and caring team. I couldn't imagine this community without these guys leading the way. We missed you Kyle H! http://crossfit38degreesnorth.com/blog/

South Tahoe CrossFit shared a link on Facebook

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CrossFit 580 shared a link on Facebook

CrossFit Redding shared an image on Facebook

Full house at the 4pm!!

CrossFit 580 shared an image on Facebook

Gym time!

CrossFit Ready shared an image on Facebook

Free gymnastics class at CrossFit West tonight at 5:30pm! Come checkout George of the gymnastics! #crossfit #crossfitwest #crossfitready

808 CrossFit shared an image on Facebook

Did you know that every 2 seconds, someone in the US needs a life-saving blood transfusion? Donating blood is always the first thing I do when the @crossfitgames season is complete. On Saturday, September 24th, from 8am to 1pm, we will be hosting a blood drive at the gym. If you'd like to donate, please see @ciderkate or myself for an appointment time. @crossfit808 @bloodbankhawaii @jasonkhalipa @nc_fit @progenex @roguefitness #crossfit808 #bleedblue #crossfit808blooddrive #avawillwin #bloodbankofhawaii

CrossFit Redding shared an image on Facebook

Fantastic Fundamentals with Stephanie and Morgan. If you see them in a class, be sure to say Hi and introduce yourself!

CrossFit Valley View shared an image on Facebook

Personal records for July were jammed pack! I wonder if next weeks promotion testing will show the same outcome? #wewillsee

CrossFit Merced shared an image on Facebook

It's not everyday a games athlete drops into your gym! Thanks for stopping by, @christiwatts and @scottgadzinski!! Have a great time in Yosemite :) #cfm #crossfitmerced #holdthestandard #crossfit

CrossFit Danville shared a link on Facebook

CrossFit Danville posted an article
CrossFit Brentwood shared a link on Facebook

http://www.crossfitbrentwood.com/wod-7272016

Front Range CrossFit shared a link on Facebook

The FRCF Summer Camping Trip Thursday, July 28th – Sunday, July 31st The FRCF Summer Camping Trip is coming up this weekend. We will be up there from Thursday afternoon through Sunday afternoon. Feel free to come up anytime between those four days/three nights. We have people coming up just for one night, so if that is your only option, you won’t be alone. [ 189 more words. ] http://frontrangecrossfit.com/crossfit-workout-72816-thursday/

CrossFit Verve posted on Facebook

New WOD: For time: Run 1 mile 200 Double unders Row 2K meters Post times to comments and BTWB It’s pronounced La Croy, just like the word “enjoy” but without the “enj” and add in “cr” instead. Fake Sweeteners Make You Crave More Sweets. . . say...... Click for more: http://www.crossfitverve.com/?p=20782

Big Horn CrossFit shared an image on Facebook

No one showed up for the 6:30 class, sad Coach Hilary. Today had lots of running- coincidence? I think not. I see you cherry pickers!

Lifeworx Fitness posted on Facebook

Programming for Advanced CF: 7/27/16 Warm up with 3 Rounds on the :30 40Ft Bear Crawl 7 Barbell GoodMornings 7 Barbell OH Squats 7 Pullups With a Running Clock: 0-5:00 Complete 25 Clean and Jerk 135/95 5:00 - 10:00 700M Row 10:00 - 16:00 2 Rounds: 15 Deadlifts 225/155 15 HSPU 16:00 - 21:00 Run 800M 21:00 - 25:00 50 Wallballs 20/14

CrossFit Brentwood posted on Facebook

Well, no one signed in for 5pm and projected high temperatures of 105. I'm going to assume no one wants to workout in those temps and take that class off the schedule. See ya'll at 6pm!

Lifeworx Fitness shared an image on Facebook

Lifeworx Fitness shared an image on Facebook

Have you heard?!? Lifeworx has a brand new class for you to try! Our SPRINTERVAL class is a no-nonsense blast of cardio and toning to get you sweaty and give you lasting results! *45min class! *no experience necessary *all fitness levels welcome *M/W/F at 7:15am and T/Th at 8:15am Grab your fitness buddy and come try it out today! $20/class or $175/month

MBS Crossfit shared an image on Facebook

Let's hear it for Debbie! Graduated CrossFit Light with flying colors. Such a joy to have in class! Look forward to seeing her in regular wods soon

Lifeworx Fitness posted on Facebook

Snatch 5x1 @85% WOD ALT EMOM 12 2 Rope Climbs 8 Shoulder 2 OH (135/95) 12 Box Jumps (24/20)

Mat-Su CrossFit posted on Facebook

The WOD is up! Wed, 7/27/2016 AKWC null Wed, 7/27/2016 Crossfit null https://syncapp.wodhopper.com/gym/11480/#scoreboard-date=07/27/2016#autoOpenWod=t #wodhopper

Boise CrossFit posted an article
CrossFit Refinery posted an article
Mat-Su CrossFit shared an image on Facebook

COMPETITOR 12 Deadlift 9 Front Squat 6 Push Press 75’ Overhead Barbell Walk 5 Rounds – NFT * Find your heaviest load * Cannot break movements up ATHLETE 12 Deadlift 9 FrontSquat 6 Push Press 75’ Overhead Barbell Walk 5 Rounds – NFT * Find your heaviest load * Cannot break movements up HEALTHIER 9 Deadlift 6 Front Squat 3 Push Press 75’ Overhead Barbell Walk 5 Rounds – NFT * Find your heaviest load

CrossFit Deco shared an image on Facebook

Mobility YAY! More fun to coach than to do, we know... #youllthankuslater #mobilityiskey #swollandflexy #nowliftallthethings #crossfit #crossfitdeco #crossfitmobility #romwod #squattherapy #squatcleans #denverfitness #denvergym #denverliving #cityofdenver #denvercrossfit

CrossFit Station shared a link on Facebook

http://www.crossfitstation.com/daily-wod/2016/7/26/wod-wednesday-july-27-2016

CrossFit Prestige shared an image on Facebook

July 27, 2016 “Weightlifting Day” 1) Snatch 5x1 of the following complex: Snatch High Pull + Power Snatch + Squat Snatch 2) Clean 5x1 of the following complex: Clean High Pull + Power Clean + Squat Clean 3) Back Squat 1x10, 1x8, 1x6, 1x4, 1x2

CrossFit Soul shared an image on Facebook

⠀ Drop by Saturday at 11AM for our FREE community class! Tag a few friends to come try out a free session at Soul. All skill and fitness levels are welcome!

29th Street CrossFit shared an image on Facebook

They're here...... Check with your #coach to pick up orders! #crossfit #crossfitwynwood #cfw

CrossFit 305 shared an image on Facebook

WOD 1 gets released tomorrow! Any guesses? Hint: it's barbell heavy.Sign up link is in bio. Use code SWAMP16 for a deal. #CrossFit #themonsterseries #competition #fitness #miami #fortlauderdale

CrossFit 305 shared an image on Facebook

WOD 1 gets released tomorrow! Any guesses? Hint: it's barbell heavy. Sign up link is in bio. Use code SWAMP16 for a deal. #CrossFit #themonsterseries #competition #fitness #miami #fortlauderdale

CrossFit North Alpharetta shared an image on Facebook

HUGE ANNOUNCEMENT! We've partnered with Former NFL PRO, Tim Lester, to bring the BEST (in reputation and results) in Speed, Agility and Quickness training to Forsyth County. All on our 2,500+ square foot indoor turf. Enrollment is now open. Classes are limited, so call ASAP to guarantee a spot. 8-18 yrs Sundays 3-5PM Tuesdays and Thursdays 5:30-7:30PM

29th Street CrossFit shared an image on Facebook

Today we grind. #OnATuesday #GrindHarder #TrustTheProcess #Process #Crossfit

CrossFit HD shared an image on Facebook

Life lately at HD

CrossFit Soul shared an image on Facebook

Today's Workout: W/L Hang Power Clean Technique INT and ADV Hang Power Cleans Find a heavy triple . CONDITIONING AMRAP 15 10 Deadlifts (155/110) 10 Hang Power Cleans 200m Run . #cfsoul #teamSOUL #crossfit

CrossFit East Decatur posted an article
CrossFit Soul posted an article
CrossFit Peachtree posted on Facebook

Tuesday July 26th A. Clean Pulls 5@70%, then 3x5@80% B. Bench press 10@60%, then 3X10@70% C. For Time 75 Burpees *at the top of every minute 5 Thrusters 95/65, the wod starts with burpees though.

CrossFit North Alpharetta shared a link on Facebook

Such a great couple of humans right here. Check out the latest featured athletes! http://crossfit30004.com/featured-athletes-barney-and-margie/

CrossFit Rx posted an article
The CrossFit Cube shared a link on Facebook

CrossFit Atlanta shared an image on Facebook

Congratulations to Atlanta Old White Rugby Club, winners this past weekend of the South 7 a side championship. They advance to nationals in 2 weeks.

CrossFit S3 posted on Facebook

S3 Conditioning Tuesday: For Time: 20 Push Press (135/95)(95/65)(75/55) 40 Box Jumps (24/20)(20/16) 60 KBS (1.5/1.0)(1.25/.75) 80 Walking Lunges (Total) 100/80 Calorie Row

No Excuses CrossFit shared an image on Facebook

#MondayMotivation #Workout #Exercise #HappyHour

CrossFit S3 posted on Facebook

Remember NO Conditioning Class Tonight At 6 PM Tell A Friend!

Carolina CrossFit shared an image on Facebook

#Repost @steven_l_k (via @repostapp) ・・・ @carolinacrossfit at the top as always!!! #CarolinaCrossFit #tablerock #allthewayup

CrossFit S3 posted on Facebook

S3 Conditioning Monday: 6 Rounds: 5 Manmakers (40/25)(35/20) 10 Burpees 15 Ab Mat Situps 30 Double Unders (60 Singles+10 DB Hops) 400 M Run

CrossFit North Fulton shared an image on Facebook

Holly RXs Heavy Fran this morning! #stronglikeagirl

CrossFit South Cobb shared an image on Facebook

In and out of the gym! #crossfitsouthcobb #CFSCathletes

CrossFit Pulse posted an article