IST CrossFit strives to be the Duluth/Superior area leader in physical fitness. Compare us with other places in the area.
Since 2006, we have provided structured programs that take place in a safe, fun, competitive atmosphere that focus on athletic enhancement and personal self-improvement. Participants will be in an environment where they will feel safe trying new skills and movements and experience short-term failure to achieve long-term success by challenging their current abilities. Impact Sports Training has bee
Some tips on the classic burpee.
In the following weeks we’ll be going over all the HYROX movements and tips to get stronger at each.
Stay Tuned!
MEAL MONDAY!
It’s gardening season 🥬🥕🥦🫑
FAQ FRIDAY—
“What workout can I do when I’m traveling?“
Save this workout to try later💪
06/02/2026
Meal Monday🍽️
Food is vital for performance & recovery. We’ve gotten lots of question about what and how much to eat before exercising. It all depends on the person, their training volume, work schedule, energy needs, etc.
But here are some ideas to try!
06/01/2026
We had a crew of athletes compete at GameDay competition this weekend! They competed both Saturday & Sunday, completing 5 workouts.
Great work everyone! Way to represent IST💪
05/30/2026
The many faces of at the Ruck March.
Thank you for an unforgettable day!
🎉IST is an official HYROX affiliate. Our HYROX classes are on Wednesdays, Fridays, and Saturdays.
Each one hour workout includes a warm up and HYROX specific strength training and conditioning.
This is the perfect way to improve your fitness or prepare for a Hyrox race. Your first HYROX class is free! Go to the link in our bio to sign up.
05/23/2026
Hero Workout —“Murph”🇺🇸
Navy Lieutenant Michael Murphy was killed in Afghanistan, June 28, 2005. Michael referred to this workout as ‘Body Armor.’ 1 mile run, 100 pushups, 200 pushups, 300 squats, 1 mile run (w/ a wt. vest)
We completed this workout as a gym today in memory of not only Michael, but all those who served and continue to serve our country. Thank you IST community!
05/13/2026
Last day with Cloquet Middle School for our spring training! It’s been awesome to see them learn new exercises that will aid them in sport beyond💪
We’ll see some of these athletes in June for our next session!☀️
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| Monday | 5am - 7:45pm |
| Tuesday | 6am - 7:45pm |
| Wednesday | 5am - 7:45pm |
| Thursday | 6am - 7:45pm |
| Friday | 5am - 6:30pm |
| Saturday | 8am - 11:30am |