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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

CrossFit IronSpider

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Salem, MA
CrossFit IronSpider

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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!
(312)

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.

11/01/2026

SUNDAY FUNDAY – NOVEMBER 1, 2026
8am Hyrox
9am CrossFit

HYROX CONDITIONING
11/1/26
44min Conditioning
Zone 1
400m Run (increase 100m each round)
25x Pushups

Zone 2
10min each.

A) 4min RowErg
50x Jumping Switch Lunge
Then, Max m RowErg

😎. 4min SkiErg
50x Situps
Then, Max m SkiErg

INTENSITY WORK
24min (5min work / 1min rest)
Zone 1
100m Ski Erg Sprint rest :30 sec

Zone 2
20x Wallballs
8x KB Goblet Squats
Rest :30sec

CrossFit
SOD – STRENGTH (16 MINUTES)

4 Sets (Not for Time):

8/leg Single-Leg DB Romanian Deadlifts
10–12 DB Rows / side
:30 Weighted Plank

Focus on controlled movements, balance, and core stability.

WOD 1 – ENGINE BUILDER

AMRAP 15 Minutes:

12/10 Cal SkiErg
12 Russian KB Swings (53/35)
12 Box Jumps 24/20
12 Toes to Bar

Goal: Maintain a consistent pace throughout all 15 minutes. Keep moving!

WOD 2 – SUNDAY TEAM GRIND

Partner AMRAP 16 Minutes:

60/48 Cal Row
60 Alternating Reverse Lunges (Bodyweight)
60 Russian Twists (Total)
60/48 Cal Bike
40 Hang Power Sn**ches (75/55)

Partner Rules:

One partner works at a time.
Split reps however you want.
Sn**ches should be light and manageable.
Score = Total rounds + reps.

10/30/2026

SATURYAY
10/31 Happy Halloween 🎃 Keep the CFIS/B&S Tradition Alive….Come in costume to win swag!!
8am Boot Camp
8:30am EWOD
9:30am Community WOD

EWOD 32min AMRAP
20/18 Cal bike
18 DB Lunge
16 DB Sn**ch
14 KB Roving Push ups
12 KB Pullover sit up
10 SA DB Clusters

Community WOD
AMRAP 30 W/A Partner
30 Power Cleans (135/95)
60 Dubs
30 Wall Balls
60 Dubs
30 Sit Ups
200M Run (together)

10/24/2026

Sunday Funday! 10/25
HYROX 730am
CrossFit 9am

HYROX CONDITIONING

Rotational
45 MIN

Format: AMRAP
Work 45:00
Zone 1
40x sandbag lunge

Zone 2
300m Run

Zone 3
2 Pole O&B
Sled Push

Zone 4
300m Run

Rest 3min and Transition.

Grip & Rip Intervals

Rotational: 16 MIN
Work 01:30 · Rest 00:30 · x8 Rounds

Zone 1
KB Farmer's or Rack Carry

Zone 2
SkiErg@ RPE 8

Zone 3
Sledpull

Zone 4
DB Devil's Press

CROSSFIT
5x3 strict press
10-15 tubing back flies

21-15-9
Push Press
Burpee over barbell

12 min amrap
20 Hang Cleans (95/65 50+ 75/45)
30 v ups
40 goblet squats (53/35, 50+ 35/25)

10/23/2026

SATURYAY 10/24
8am Boot Camp
8:30am EWOD
9:30am Community WOD

EWOD
35min AMRAP
50 Dubs
400m Row
30 BW Step Ups (24/20)
20 UKBS (70/53 50+ 53/35)
10 KB Dead lift to Inchworm Walkout + w/ push up

Core Finisher
3 Rounds not for time
20 Vups
15 Torso twist/side
10 Hollow Rocks

Community WOD: For time with a partner:
1,000m Run (shared 100m at a time)
50 BB Floor press (95/65)
50 BB Pendlay rows
800m Run (shared 100m at a time)
30 BB Floor press
30 BB Pendlay rows
400m Run (shared 100m at a time)
10 BB Floor press
10 BB Pendlay rows
– One partner works at a time on the run and complexes.

10/22/2026

In an ongoing effort to support our community, we’re running a food drive again this year to support Beverly Bootstraps.

Food drives are a powerful way to help stock shelves with essential items for local families. The food, toiletries and household cleaning supplies you collect go directly to those in need in the North Shore area.

If you’re able to contribute, there is a box located in the front of the gym for contributions and we appreciate all the support!

We’re also linking their Amazon wish list if you’d prefer to shop that way.

https://www.amazon.com/hz/wishlist/ls/8LRB8DKTY0AL

Thanks so much for helping us support our local families!

10/20/2026

Lots of amazing use of fitness outside the box this weekend and last weekend!

Shout out and congratulations to Diane P on completing a 30 mile Ghost Run up in NH in the dark of night (😳👏😱 I’m so impressed and in awe of this!), Ben S who completed his first Marathon at the Cape last weekend. Bravo 👏!!! And Maddox D on his final crew race for the prep last weekend as well.

Kudos and shout out to our members that ran the 666/333 road race this past Saturday. Thanks for joining in the fun!

It’s just incredible to see you all achieving incredible goals and accomplishments outside the gym.

Below are some shared pics from our athletes ….

10/17/2026

Sunday Funday: 10-18-2026
HYROX 8am
CrossFit 9am

HYROX CONDITIONING
Compromised Running

Intervals

Rotational
48 MIN

Work 02:30 · Rest 00:30 · Rounds 16
Zone 1

02:30 Run @ RPE 7

Zone 2

02:30 Overhand Sled Push

Zone 3
02:30 Run @ RPE 7

Zone 4
10x Dual KB Rack squat
for remaining time Max reps
Pushups

Power Efforts: Intervals

Rotational 16 MIN

Stay at each zone for 4x 30s efforts before switching
Work 00:30 · Rest 00:30 · Rounds 16

Zone 1
00:30
SkiErg@ RPE 10

Zone 2
00:30
Burpee Broad Jumps

Zone 3
00:30
RowErg @ RPE 10

Zone 4
00:30
Jumping Switch Lunge

CrossFit:
SOD: 3-5^ sets in 15 min
3 Pole Sled/Box push (work with partner(s)) (wt = ath choice)
10 BB straight arm shrugs
8-10 Abwheel rollouts

Indiv WOD: For time: 5-10-15-10-5 of:
BB S2OH (PP or PJ) (135/85) (50+ 95/55) (60+ 65/35)
Body wt lunges/leg

Partner WOD: 12 Alt Full Rounds
150/100m Row
6 Alt DB hang power snatch/arm
2 Burpees over DB (60+ up-down > step-over DB)

10/17/2026

SATURYAY Oct 17th
8am Boot Camp or Devils Chase/Creepy Clown!
8:30am EWOD
9:30am NO CLASS

🔥 🔥 SHOUT OUT TO ALL OUR DEVILS AND CLOWNS RUNNING TOMORROW!!! See you in the b**r & mimosa tent to celebrate! 🍻 🥂 🏃‍♀️ 🏃‍♂️ 😈 🤡

WOD 1 - 10min AMRAP
300m Run
20x Russian KB Swings
20 V-Ups

REST 1min

WOD 2 - 10 min AMRAP
300m RowErg @ RPE 8
20x KB Goblet Lunges
20x Erg knee tucks

WOD 3 - 10 min AMRAP
300m Run @ RPE 8
20x DB Sn**ch
20x Plank jacks

10/13/2026

Shout out to all our athletes that competed in the HYROX race in boston this past weekend. It was great hearing about your race experience and how much fun you had. No doubt you were more than ready for your race.
Cheers to you all!!

10/11/2026

GOOD LUCK TO ALL OUR HYROX ATHLETES COMPETING TODAY!

And HUGE CONGRATULATIONS to all of our athletes who raced today and earlier this weekend!

HYROX CONDITIONING-10/11/26 8am
Rotational
42 MIN

Rep/Interval Scheme: 22min Work/ 2min Rest, 2 Rounds
Work 22:00 · Rest 02:00 · Rounds 2
Zone 1

300 m SkiErg
10xDB Hang Clean
10x DB Push Press
500m Run

Zone 2 w/partner
Athlete 1: 30m Underhand Sled Push > 10 broad jumps > 15 V-Ups
Athlete 2: Max m RowErg

Grip & Rip

Intervals - 16 MIN

Work 01:30 · Rest 00:30 · Rounds 8
Zone 1

01:30
KB Farmer's Carry
Zone 2

01:30
SkiErg@ RPE 8
Zone 3

01:30
KB Rack Carry
Zone 4

01:30
DB Devil's Press

Sunday Funday-9am

SOD: 15:00 for
7/7/5/5/3+ Bench Press

WOD 1: for time
10-9-8-7-6…1
Front Squats
1-2-3-4-5…10
HSPU

WOD 2: W/a partner AMRAP 12
30 Cal Row
30 Box Jumps
30 V-Ups
30/person DB walking lunge

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

Website

http://www.crossfitironspider.com/

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