CrossFit IronSpider

CrossFit IronSpider Iron Spider Programs Programs
Getting Started 3-2-1 GO!
1. Give us a call and make an appointment to stop in and talk to an IronSpider Coach.
2. GO!
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Take the IronSpider Intro program and learn the Crossfit basics before jumping into classes.

3. Talk to your Intro Coach and decide what IronSpider Membership package works best for you and your fitness goals. You are now an IronSpider athlete and a big part of our community. Now you can work out during any of our scheduled IronSpider Classes. IronSpider Classes
IronSpider Classes is where our community gets "it" done. Most classes include a warm up, Strength of the Day, Skill of the Day, the WOD (Workout of the Day), and a cool down. An IronSpider Coach will help the athletes learn about their movement patterns and push the athletes to the next level. Classes are constantly varied and modified for all levels. Intro Program
Our IronSpider On-Ramp is designed to give the first-timer all of the basics that they will need to begin IronSpider Classes. This is a 4-5 private session program and unlimited classes for the rest of the month. Nee members can start at anytime. Please call Coach Brandi Dion to sign up for your Intro program. Personal Training
Personal training is for the Crossfit athlete who would like to bring their training to a new level or maybe work on perfecting a skill. We also offer personal training to people who enjoy One-on-One training.

FYI salem folk….
09/14/2026

FYI salem folk….

Our HYROX Sim was great today… awesome work everyone. You are more than ready for Boston!
09/13/2026

Our HYROX Sim was great today… awesome work everyone. You are more than ready for Boston!

More pics from our HYROX sim…
09/13/2026

More pics from our HYROX sim…

09/12/2026
SATURYAY 9/128am Boot Camp8:30am EWOD9:30am Community WODEWOD11min AMRAP15 DB Thruster (one DB) 15 V-Ups15 Cal Row 1min...
09/12/2026

SATURYAY 9/12
8am Boot Camp
8:30am EWOD
9:30am Community WOD

EWOD
11min AMRAP
15 DB Thruster (one DB)
15 V-Ups
15 Cal Row

1min rest.

11min AMRAP
200m Farmer Carry
20 KB Bent Row (total)
20 Lateral Lunges (total)

1min rest.

11min AMRAP
10 DB Hang Cleans (total)
10 DB Push Press (total)
10 Weighted DB Lunge (total)
100m Run

*DB weight 50/35, 50+ 40/25
*KB weight 53/35

Community WOD Teams of two.
4RFT 35min cap
20 Mixed load high, kneeling to standing
40 Push ups
60 Sit ups
40 KB high windmill
20 Burpee Box jumps
*movements shared evenly.
*weight = athlete choice

HYROX CONDITIONING 9/10PARTNER WORKOUTS42 MINSSection duration: 42 minsRep/Interval Scheme: 19min Work/ 2min Rest, 2 Ro...
09/10/2026

HYROX CONDITIONING
9/10

PARTNER WORKOUTS
42 MINS
Section duration: 42 mins
Rep/Interval Scheme: 19min Work/ 2min Rest, 2 Rounds

Zone 1
Partner 1 (Timer): 500 M Run at RPE 8+,
Partner 2: Couplet
10x DB Hang Clean
MAX M SkiErg

Zone 2
Partner 1 (Timer): 30M Underhand Sled push,
Partner 2: Max M Row until partner finishes

Our 50+ Women's ONLY Strength Training Program is NOT Boot Camp, CrossFit or HYROX. It is a program focused on pure stre...
09/08/2026

Our 50+ Women's ONLY Strength Training Program is NOT Boot Camp, CrossFit or HYROX.

It is a program focused on pure strength training which is one of the most powerful ways women 50+ can invest in their health and longevity. As we age, we naturally lose muscle mass and bone density, but regular strength training helps preserve and rebuild both.

Beyond the physical benefits, strength training boosts metabolism, supports a healthy weight, increases energy, and enhances everyday activities—from carrying groceries to playing with grandchildren.

Perhaps most importantly, it builds confidence, resilience, and independence, empowering women to stay active, capable, and strong for years to come. It's never too late to start, and every workout is an investment in a healthier, more vibrant future.

This program is great for beginner to advanced levels just looking to learn more and not feel the pressure of a HIIT or Crossfit Class.

Classes will take place: Monday & Wednesday 9:30am, Tuesday & Thursday 5pm, more to be added based on demand.

First Class is FREE. Come check it out.

Back to school, back to the box. 📚🏋️‍♀️The kids are back in class… so it’s time to stop hitting snooze and start hitting...
09/08/2026

Back to school, back to the box. 📚🏋️‍♀️

The kids are back in class… so it’s time to stop hitting snooze and start hitting PRs. 😴➡️💪

Who’s ready to get back into the routine? 🔥

Address

90 Leavitt Street Dock 19/20
Salem, MA
01970

Opening Hours

Monday 5am - 7:30pm
Tuesday 5am - 7:30pm
Wednesday 5am - 7:30pm
Thursday 5am - 7:30pm
Friday 5am - 7:30pm
Saturday 8:30am - 11am
Sunday 9am - 11am

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