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Congrats to our latest Fundamentals Graduates, Braidyn and Claudius! Braiden is one of our teens and likes to frequent our HIIT classes. When asked what she loves about The Iron Bar, she said she loves the community of people. Claudius loves that he gets to meet new people instead of sitting in front of a computer! Welcome to CrossFit, Braiden and Claudius!

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On Wednesday we had the honor of helping to celebrate Jame’s 37th birthday and while it’s Iron Bar tradition to do burpees on your birthday, we made a special exception just for James…. birthday bicep curls. Yep, that’s right, and Iron Bar first. Everyone grabbed a set of dumbbells and we celebrated with 37 (+ 1 for good luck) bicep curls by request from the birthday boy himself! Happy Birthday James!

Graham CrossFit shared a link on Facebook

Memorial Day is just around the corner and that means one thing…. The Iron Bar’s 7th Annual Murph workout! For the past 7 years we take time to honor all our veterans with a workout in honor of one special veteran, Michael Murphy, a navy seal killed while serving his country in Afghanistan on June 28, 2005. This year we are especially honored to be partnering with the JBLM chapter of Team RWB to invite any and all local veterans to participate with us. We will offer variations of the workout to meet all ability levels and encourage everyone to show their USA pride by wearing red, white, and blue. The mission of Team RWB is to enrich the lives of veterans by connecting them with their communities through fitness. The Iron Bar Gym is proud to invite all veterans to join us on this special day. Our Murph event is always free! Monday, May 25 10am and 11am start times. Contact the Front Desk to sign up for your start time.

Graham CrossFit shared an image on Facebook

Shelby joined us for her birthday. She spun the wheel for her birthday and she won: 200 m run, 10 man makers and 10 kb swings. It was a great day! Happy birthday Shelby!

Graham CrossFit shared an image on Facebook

We are excited to celebrate the 60 pounds Mike has lost since January 2015! He’s been consistently attending classes at least four days a week and his hard work shows! “I put off starting at The Iron Bar for a couple of years because I thought is was only for “in-shape” people or “athletes”. But now I know you can start at nothing! One of the first things that blew me away was how nice everyone was and that it was a completely supportive environment… nothing like I’d found at a regular gym. Before I started I didn’t have much confidence and lacked self-esteem but the support I’ve received from everyone and the fun workouts has kept me motivated and coming back. I’ve been in gyms before, but the atmosphere at The Iron Bar is easier to find motivation because of the people and the workouts. Now I have way more energy and I can run with my dog and not be winded. I am happier and in a consistently better mood and know I’m in better shape than anyone in my family! I started at The Iron Bar weighing 315 pounds and used to get cramps whenever I had to bend over to reach something. Now I can tie my shoes by bending over without ANY cramps! I’ve lost 60 pounds in the 6 months I’ve been at The Iron Bar and I look back at all the wasted years that I could’ve done the things I enjoyed. I would tell anyone considering The Iron Bar… Just Do It. I wish I had done it earlier. I used to swim and now I can see that within the next 12 months I’ll be back in my swimsuit.” We are so proud of you, Mike, and all you have accomplished in the short amount of time here and cannot wait to see what the future holds for you and your fitness. We love the energy, motivation, and fun energy you bring to the class!

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Are you ready for a change, just in time for summer? If so, please join us for our next Iron Nutrition Challenge! This six-week challenge will focus on “Navigating Life” with healthy eating habits. We will focus on clean eating, elimination of problem foods, as well as the challenges that can come along with making healthy dietary changes. Please ask a coach if you have any questions regarding the challenge and get your name on the sign up sheet today! We can’t wait to help you move toward a more healthier you!!

Graham CrossFit shared an image on Facebook

Congratulations to our latest Fundamentals Graduates, DeWayne, Jennifer, Micah, and Payton! We can’t wait to have you join our CrossFit classes!

Graham CrossFit shared an image on Facebook

Amazing work from our 9:15am CrossFit class! They rocked “Karen + Burpees” like rock stars! As we are starting to prep for The Open, our Iron Bar athletes are pushing themselves harder and are becoming visibly stronger! The Open is the annual CrossFit event that is open to anyone worldwide, and this year we plan to have our largest group of participating members with the new scaled and teen divisions. Register at and be a part of The Iron Bar’s Open Bar Throwdown, every Friday night beginning February 27th!

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General Information

NameGraham CrossFit
OwnerDiana Shaw
Phone(253) 271-7188
Address16719 110th Ave E
Puyallup, WA 98374

Like, Tweet or +1 Graham CrossFit

CrossFit Determination shared a link on Facebook

Location to the BBQ/swim wod tomorrow

Jefferson State CrossFit shared an image on Facebook

Morning scores! Can you beat them? RX+ is teams of 2 with no rest!

Jefferson State CrossFit shared a link on Facebook

Ask Coach Sam what you can do!

Jefferson State CrossFit shared an image on Facebook

Browns killing the WOD RX + style!!! The couple that WODs together stays together!!

CrossFit Determination shared an image on Facebook

This girl (our favorite hashtagging spicy beast) thought she could get away without a birthday shout out. Jacklynn, your passion and dedication are admirable and contagious. Happy birthday from your CFD fam! #birthdaygirl

Jefferson State CrossFit shared an image on Facebook

7 am killed the WOD and got some great mobility done! Get in here today! With coach Claudia Waite!!

CrossFit Merced shared an image on Facebook

Today for his birthday, Travis did Bradshaw: 10 rounds - 3 HSPU, 6 dead lifts, 12 pull ups, 24 double unders. Happy birthday Travis!!

CrossFit Valley View shared an image on Facebook

It's simple!!! It's like a walk in the lot with a lot of weight over head. Great job tackling Paul 5:15am crew.

Battle Born CrossFit posted an article
Battle Born CrossFit posted an article
Battle Born CrossFit posted an article
CrossFit Campbell shared a link on Facebook

There's only one legitimate synonym for Friday: BOOM SHAKA LAKA

Jefferson State CrossFit shared an image on Facebook

FRIDAY 7/3/15: Gymnastics Skill Work TEAM WOD- NO LEVELS 12 min AMRAP athlete 1 (pacer) - 15 abmat situps athlete 2 (counter) - wallballs for reps athlete 3 - rest REQUIRED MOBILITY

CrossFit CSA posted on Facebook

Power WOD 7/3/15 Deadlift 3x5 at 80% Asst: 21-15-9-15-21 Wall Ball (20/30) Box Jump (24/30) **200m Run after each set including the last 21 reps

CrossFit CSA posted on Facebook

FRIDAY 7/3/15 Quick REMINDER!! CSA Will Be CLOSED Sat. July 4th to observe the holiday. Regular Scheduled programming on Friday and Sunday. FRIDAY WOD- TEAMS of 3 * one person works at a time/ split reps as you like 1200m team row 120 pull ups (scale is team asst. be as creative as you like but the standard is lockout to chin over bar- all team members must use the same bar) 120 Slam Ball (30/20) 120 Toes To Bar ( scale is Toes to Rings/ or V up touching a med ball to your toes) 1200m team row

CrossFit Valley View shared a link on Facebook

CrossFit Redding shared an image on Facebook

Thank you to our very amazing athlete and newest coach @mikilah for taking the 6p class! We'll be seeing a lot more of her skills! #crossfitredding #crossfitcoach #bumplife

CrossFit 580 shared a link on Facebook


CrossFit Redding posted on Facebook

Reminder 4th of July Schedule: Friday: Business as usual Saturday: 9a Freedom-fest One WOD to celebrate America!

South Tahoe CrossFit shared a link on Facebook

CrossFit San Ramon posted on Facebook

tanks and t-shirts are in!

CrossFit Danville shared a link on Facebook

CrossFit Danville posted an article
CrossFit Valley View shared an image on Facebook

Big plans for the 4th? One of them better be crossfit at 9am.

dinah published the post Smoked Paprika Grilled Tuna Steaks on Nutrition WOD
We've been more serious than ever about what we are eating around here since Central East Regionals...
dinah published the post Paleo Mango Bars on
Someone gave me a perfect mango for my birthday and this is what I did with it today. I made up...
CrossFit San Ramon posted on Facebook

We're just waiting on the word from Big Frog on the shirts and tanks. We will post and let you know as soon as Cam gets them here today! Thanks again Cam Murillo for getting this done!

Lifeworx Fitness posted on Facebook

Split Jerk 3 x 1-1-1 (70%-75%-80%) WOD ALT EMOM 12 7 Thrusters (95/65) 30sec Max Double Unders

MBS Crossfit shared a link on Facebook

jbumg4919 published the post WOD for S.U.R.V.I.V.A.L on Tabata Times
One of the reasons I love Cross Fit is because you are only competing against yourself. Well, guess...
CrossFit Roots shared a link on Facebook

CrossFit Roots Women's Only July 2015 Newsletter

CrossFit Roots shared an image on Facebook

Roots Crew! - don't forget! Kick off your 4th of July at Roots! Get ready for a fun holiday workout. Class kicks off at 10am. Please sign up in MBO. Join us after for the annual shop breakfast cookout afterward! Details on the website. @roots_cfe @cfrootswmn #CrossFit #Boulder

I Am CrossFit shared an image on Facebook

Be sure to check out today's #CrossFit #WOD on the I AM CrossFit site!

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Grassroots CrossFit shared an image on Facebook

Whiteboard 7/1/15 "DT" Retest Congrats on all the PRs, everyone! Your hard work paid off.

Grassroots CrossFit shared a link on Facebook

To those of you who work out in the evening, tomorrow is Manuel's last day! Manuel has been a staple of the gym for a long time, and his infectious energy will be missed. Come on by at 5:30pm tomorrow and wish him luck as he moves back to Europe!

Big Horn CrossFit posted on Facebook

HAPPY BIRTHDAY, Dennis B.! We hope you have an fun, burpee-kinda day! :-)

Mat-Su CrossFit shared a link on Facebook

CrossFit Soul posted an article
Grassroots CrossFit shared an image on Facebook

Don't forget to follow @grassrootscrossfit on Instagram for the latest spirit week pics like this gem! Show us your spirit week photos by tagging #grcfspiritweek

CrossFit Danville posted an article
Big Horn CrossFit shared a link on Facebook

Review the requirements, grab a buddy, signup next Wednesday, get to work!

Grassroots CrossFit shared an image on Facebook

Congratulations to all of you who PR'd your "DT" time this month! In case you didn't know, the benchmark workout "DT" is a CrossFit Hero WOD. It was made in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. (Description and photo from

CrossFit Verve posted on Facebook

New WOD: Back squat 3-3-3-3-3 Then, as many back squats as possible in 5 minutes @ 65% of 3 RM. Bar must stay on back for full 5 minutes. Post loads to comments and BTWB Leo Jameson Lubbert was born July 1st. Monic and baby are doing great. Congrats Lubbert family!!! *This Friday we have an...... Click for more:

CrossFit Downtown Miami shared an image on Facebook

That's right!!!

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Front Range CrossFit shared a link on Facebook

CrossFit Refinery posted an article
Big Horn CrossFit shared an image on Facebook

First Mobility class...what a great way to end the evening! Come on out every Wednesday at 7:30 pm and get your body and mind right!

CrossFit San Ramon shared an image on Facebook

Whole foods paleo challenge! Cfsr's Sarah Pate is making us delicious sauces and providing a Paleo friendly tour of the store.

CrossFit Refinery posted an article
Big Horn CrossFit posted on Facebook

WOD 7/2/15 FITNESS 30-minute AMRAP of: Run 400 meters 15 Wall Ball Shots (10 / 9’ target), 14 / 10# 15 Knee Raises PERFORMANCE 30-minute AMRAP of: Run 800 meters 25 Wall Ball Shots (10 / 9’ target), 20 / 14# 25 T2B

CrossFit Station shared a link on Facebook

Iron Temple CrossFit shared an image on Facebook

#irontemplecrossfit #irontemplecf #crossfit #irontemple #wod #fortime #1000mrow #boxjumps #kbs #dubs #burpees #ilovemybox #picoftheday #igers #igdaily

CrossFit Station posted an article
Boise CrossFit posted an article
Lifeworx Fitness posted on Facebook

Hello CrossFit Kids Parents! Due to technical difficulties, our email update to all of you has failed to send this week - please remember that there is no CrossFit Kids class tomorrow, Thursday 7/2 We will resume our next session on Tuesday, 7/7 Thank you!

Ketchikan CrossFit shared a link on Facebook

Any body interested in competing in the 2015 Alaska State Championships this fall; here is the sign up link.

IMT CrossFit shared an image on Facebook

Thursday 07.02.15

CrossFit Soul shared an image on Facebook

New schedule! Effective July 6th! Check out the new times! #teamSOUL #Crossfit