Have you heard? We have a brand new private IG account for all CFIH members! 🥳
Here we will post movement tips, progressions, and other hacks to help you live a longer, happier, healthier life!
Go to @cfihmembers and follow us! Our coaches will drop knowledge 💣’s while giving you the tools you need to improve your fitness even more! #getafterit #cfihmembers 📸 @delv.photography
MONSTER MASH registration opens on Monday, September 28th! 🧟
Here are some 🔑 details you need to know prior to signing up for this event:
Who:
All CFIH Members, FF or MM teams, Colts & Stallions Divisions
What:
Partner In-House Competition, 3 Events
Where:
CFIH! 🎃
When: Saturday, October 24th!
More details will be released on Monday!
In the meantime, find your teammate and prepare to have some fun! 📸 @delv.photography
Episode 003 of the CFIH Community Podcast is LIVE!
On this episode, Brian King, fellow member of CFIH, sits down with Coach Candice to answer your questions about the CFIH programming!
Listen in via the link in our bio or tune into our YouTube channel to catch the action!
CrossFit Iron Horse updated their info in the about section.
While fears about COVID-19 might still be on your mind, your safety and helping you achieve your goals is still on ours.
Whether you hit our workouts for fun, to de-stress, to look good naked (LGN) and so much more, our mission is to help you live a longer, happier, healthier life...
So, it’s important to us that we keep you as safe as possible during these strange times.
Get in, get comfortable, and keep chasing your goals! You’ve got this and we’ve got you!
Whether you’re hiking, jogging, or taking a stroll in the park, get outside and MOVE! This is one of the most beneficial things you can do for your health, especially if you can create a habit of doing so each and every day.
General movement can speed up your recovery from soreness, increases your bone density, and is great for heart health!
And...
Getting outside in direct sunlight can improve your mood, immune system function, and even help you sleep better.
Today’s a beautiful day! Get outside, unplug, and take in your surroundings. Your body and your mind will thank you for it! 📸 @delv.photography
When was the last time you got outside and went for a walk?
In sunlight?
In nature?
Unplugged and fully present?
For many of you right now, 2020 has been an incredibly stressful year.
You might be feeling anxious, overwhelmed, or crippled by fear...
So it’s extremely important to take steps towards managing those feelings if you’re not doing so already.
Try this!
1️⃣ Stop what you’re doing, set an alarm, and block out time for YOU today! Whether scheduling 30-45 minutes as recommended or just 2 minutes as a starting point, schedule this time for yourself as if it’s a once in a lifetime job interview.
2️⃣ When your alarm goes off, shut down all notifications and ringers, get up, and get moving. If you’re concerned about getting back on time, set an additional alarm that will notify you of when to turn around. Put your phone away and commit to staying unplugged until your return.
3️⃣ Make an effort to get sunlight on your skin, breathe in fresh air through your nose, and stay present with where you are in each moment.
These small steps combined with the goal of creating a lasting habit will help you in more ways than one.
Start small, start slow, and let us know how much better you feel once this becomes a part of your daily routine! #getit
📸 @delv.photography
Like water and air, exercise is essential for living a longer, happier, healthier life.
From substantially decreasing your chances of cancer, diabetes, heart attack, stroke, and so many more health conditions and disease...
Exercise is PARAMOUNT for longevity.
But how much should you really be exercising each week?
And what kinds of exercise should you do when you do?
There are many studies that support the following general guidelines for most:
It is recommended that you...
1️⃣ Engage in 75-150 minutes of vigorous intensity exercise each week. That’s roughly 4-5 days of classes with us each week!
2️⃣ Perform 150-300+ minutes of moderate intensity exercise each week. This includes activities such as walking, jogging, hiking, biking, or swimming (active recovery) for a period of 30 minutes or more at a sustainable pace. Ideally, these same efforts should be done every day, but they fit in well on your rest days as a starting point.
3️⃣ Resistance training (lifting) should be performed 2+ days a week for most. As you age, your muscle mass will naturally decrease which makes you more at risk for disease and decrepitude. So it’s extremely important to prioritize these sessions, and even more so, the older you get!
Like the foods you eat, exercise should be thought of as medicine.
It helps you manage the stress life brings while living your life healthfully, and it allows you the opportunity to look and feel great in your own skin too!
Find a routine that works for you, stick with it, and help yourself live a longer, happier, healthier life! You deserve it!
📸 @delv.photography
Event #2 of our MONSTER MASH Partner In-House Competition will be announced this Thursday afternoon!
Here is a clue for our next event...
With the start of the music our mash will begin. All will start grinding to make it through to the end.
Don’t be surprised when the ghouls start to rise. No one will be safe from this graveyard demise.
Crawl from your graves one-by-one in this dance against time. Many will last but even fewer will shine.
You must be nimble but you won’t need to be fast! Who will make it through to the end in the Monster Mash?
The last day to sign up for our partner in-house competition will be this Saturday, October 17th!
#getready #monstermash
MONSTER MASH IS COMING! 🧟♂️
Sign up and join us for our partner In-House competition! Our competition will take place on Saturday, October 24th!
In the meantime...
Here’s Event #1!
“JEKYLL & HYDE”
With a 12 minute running clock...
A. Partner 1 - “Jekyll”
For Time:
30 Power Snatches
B. Partner 2 - “Hyde”
For Max Load:
1RM Snatch
Stallions (115/75)
Colts (75/55)
*Description:
On 3-2-1-GO! . . .
Partner 1 will advance to the barbell and begin their power snatches! When all 30 reps have been completed, partner 2 will take the floor to establish a 1RM Snatch in the remaining 12 minutes (any style).
*Scoring:
Part A: Total time (5 minute cap). If all 30 reps are not completed before the cap the teams score will be their total number of repetitions completed.
Part B: Heaviest load lifted for a single rep.
Movement standards and demo videos will be released during the week of our competition!
Stay tuned and sign up before Saturday, October 17th! #getready #monstermash
Congratulations to our October Member of the Month, Martin Perrin! 🥳
A summary of Martin’s story can be found below! You can learn more about his journey by taking a listen to our podcast or on our YouTube channel. Link in bio!
1️⃣How long have you been doing CrossFit and why did you start?
I've been doing CF for 2 years now. I started in August of 2018. I had moved to Arlington for work and was struggling to find the motivation to just go to the gym after work. I had a membership at a Globo-gym and it just wasn't doing the job for me. Admittedly, I had always been interested in CF while I was in college but was too afraid to give it a try. I figured that there couldn't be a better time to try it out and possibly make some new friends. 2 years later I'm so thankful that I took the chance and the people that it has brought into my life.
2️⃣What do you do in your spare time when you're not at CFIH?
A lot of my time is spent at work, but when I'm not, I like to spend my free time traveling, hanging out with my roommates (I can't forget about their 4 fur babies), and spending quality time with my family in Oklahoma. Oh, and I almost forgot dancing (but if we've been in class together you probably already know that).
3️⃣What is something most of us at CFIH might not know about you?
Growing up I was involved in Gymnastics and competitive Cheerleading. I cheered at Oklahoma State for 4 years and while I was in college, I won 3 NCA College National titles and was on the US National Cheer team.
4️⃣What is something you're proud of that you had to work hard for in your life?
Graduating college has honestly been the biggest achievement in my life so far. I lost my mom the summer going into my second year of school and it was something that I struggled with for a while. Honestly, it was the most fulfilling moment of my life and I'm so proud of that journey and what I learned about myself while going through it!
Give Martin a shout out for being awesome when you see him! 🔥
What does success mean to you?
Is it waking up in the morning feeling comfortable in your own skin, once and for all?
A sense of pride in knowing you inspired your children to model your lifestyle habits as they grow old?
Is it to break free from illness, depression, and get off the medication?
(Or maybe it’s doing the thing that scares you and competing in next years MONSTER MASH? 😉)
Whatever success means to you, you have to know what it looks like and WHY you aspire to live it.
Similarly, you need to know how it will make you feel when you achieve it...
And how it will make you feel if you don’t.
2021 is fast approaching...
What are you doing to ensure it’s a GREAT year?
Check your email and let’s work together to make 2021 your most successful year yet!
#itscoming #joinus 📸 @alixcave
Fuzzy targets never get hit...
If you want to reach your goals you have to know where you’re aiming.
Get clarity on your goals, create a plan, and take action!
Focus on the task at hand with the end in mind and know with certainly what you’re working to achieve.
You’ve got this and we’ve got you! #morecomingyourway #staytuned
📸 @alixcave
CrossFit Iron Horse is hiring! We are looking to add to our team of humble, committed coaches who have the integrity required to lead by example for all of our members!
To apply, record a video and introduce yourself! Tell us three special skills you have that set you apart from other coaches and two things about coaching you love the most! End your video with a brief “at the whiteboard” for the following workout:
“Fran”
21-15-9 For Time:
Thrusters (95/65)
Pull-Ups
Your video should be 10:00 or less and uploaded to YouTube. Please copy and email your video to info@crossfitironhorse.com along with a resume and a schedule you can commit to that will fulfill a part time position. Applicants must have a L-1 certification of greater.
We look forward to hearing from you! 👊
MONSTER MASH Results...
(Post 2/2)...
🔥 Congratulations to the following members who placed in the top 3 in our Stallions division (from left to right):
Women’s Stallions
1st: Katie Vincent & Kaylin Kelly
2nd: Tori Rivera & Vanessa Hector
3rd: Catherine Babin & Ashley Allen
Men’s Stallions:
1st: Martin Perrin & Weston Mathis
2nd: Paul Marlow & Dustin Kunz
3rd: Cole Lanier & Cavanaugh Welch
Relax and rest up this week everyone! You deserve it! 👊
📸 @alixcave
MONSTER MASH was an absolute BLAST!!
Thank you to all of our members who signed up, competed, and stepped outside your comfort zone!
Each of you inspire us to be better coaches while allowing us the opportunity to do what we love on a daily basis! THANK YOU!
And a special thank you to the members who volunteered their time to assist the CFIH staff to make this possible! 🔥
Now onto our results (Post 1/2)...
🥳 Congratulations to the following members who placed in the top 3 in our Colts division (from left to right):
Women’s Colts
1st: Lexy Schmid & Sydney Wesberry
2nd: Kelsey Wolf & Nicole Minton
3rd: Sarah Spaid & Hayley Holbrook
Men’s Colts:
1st: Drew Ribinskas & Richie Gorski
2nd: William Pinkerton & Tyler Spaw
3rd: Damien & Israel Bautista
And congratulations to Lisa Snyder & Jenna Garretson for winning best costume as Joe Exotic, Tiger King! 😂
📸 @alixcave
The final event of our MONSTER MASH Partner In-House Competition will be announced this Saturday LIVE at 11am!
Here is the last clue for our competition...
“THE WITCHING HOUR”
When supernatural events go down, Witches and ghouls are all around.
As the clock strikes three, your spells are stout. As the clock strikes nine, your spells run out.
Fly fast alone, then ride as one, just don’t forget to have some fun! #witchinghour
#getready #monstermash
Back at it!
If you enjoyed yourself over the holiday break...
GREAT! You absolutely should have!
And in an effort to truly practice a balanced lifestyle, where you still enjoy life’s pleasures AND stay on the path to accomplishing your goals, what you do or do not do today will likely set the tone for the rest of your week!
So take action today to stay on track!
Refocus, get in, and get back to the grind! You deserve that too! 😉
📸 @alixcave
THANKSGIVING SCHEDULE
CFIH will be run the following schedule for Thanksgiving:
Wednesday, 11/25:
7:30-11:30am Open Gym
9 & 10am Classes
Thursday, 11/26:
CLOSED for Thanksgiving
Friday, 11/27 & Saturday, 11/28:
7:30-11:30am Open Gym
9 & 10am Classes
Have a safe and wonderful holiday break if we don’t see you! 🦃
Love is in the air!
A big congratulations to Brittany and Derreck and to Marc and Sharon! Both couples got hitched this past weekend! ♥️
Give them all a shout out when you see them! #hitched
TODAY IS CFIH’s 10 YEAR ANNIVERSARY!! 🎉
And to celebrate, we will gather together on Saturday, December 5th!
But before then, we want to express how grateful we are that you are a part of this community...
Our community is what it is and wouldn’t be here today without of all of YOU!
You put in the work, committing to your health and well-being...
You inspire, motivate, and lift each other up...
And you create more passion, desire, and 🔥 in us as your coaches to be better each and every day!
We are so proud of each and every one of you! THANK YOU for allowing us the opportunity to serve you and to do what we love on a daily basis!
If you haven’t already, you can RSVP for our celebration on our FB Member page! See you there!
Pictures:
2010-2011 “Baby” Horse
2011-2014 “Little” Horse
2014-2019 CFIH
2019-Present CFIH Evolved!
Have you ever set a goal for yourself, a goal you’re on path to absolutely crush, but as soon as your family and friends apply even the smallest bit of peer pressure, you fall off?
We have. All of us probably have at some point in our lives...
And with the holidays right around the corner, this loss in focus increases substantially for most.
You tell yourself you’re going to practice balance while eliminating all-or-nothing behavior...
And you might find yourself hiding the fact that you aren’t getting up for seconds, another slice of pie, or another drink.
You’re practicing what you came prepared to implement and for whatever reason...
EVERYONE SEEMS TO NOTICE.
And you might find yourself defensive, frustrated, or like some kind of health conscious “holiday victim”...
And in that moment, you might lose sight of your goals, of your WHY, and all hell breaks loose.
Has this happened to you? If it has, you’re definitely not alone.
Saying no while holding yourself to the standard you have set for yourself is one of the most challenging things to do...
And if you can pull it off, it’s also one of the most REWARDING things too.
This holiday season, when the pressure is on, challenge yourself to stand your ground...
Work to thank someone when they notice the standard you have set for yourself, and be PROUD!
Lead by example and show them the way...
Because as much as you need to take care of you, one of the best ways to do so is to take care of others too.
Dare to be different this year and pave the way!
Continue pushing onward in the direction of your goals while enjoying the holidays too!
If you want to learn more about how CFIH can help you stay on track and reach your goals, DM us for more information!
You’ve got this and we’ve got you!
#communityfirst
📸 @alixcave
We’re just 1 week into our current cycle...
And if you’re wondering how the last cycle went, what to expect as we enter the next, or what you should be focusing on...
Our next podcast episode is just for you!
Don’t miss out! Link in comments!
📸 @alixcave
Congratulations to our long time legend, Emmie Bennett! Her and her husband Zac welcomed their first on 2/4!
Everyone, please welcome baby Zoe Katherine to the world! ♥️
Give them a shout out when you see them and don’t forget to give Emmie lots of props for staying committed to her fitness throughout her entire pregnancy. 👏 #crossfitmom #legend #communityfirst
1 YEAR AGO TODAY... we revealed the Evolution of CFIH! 🥳
(Swipe left to take a quick trip down memory lane).
After many hard years as a business, we set our sights on transforming CFIH into the gym we knew it could become.
Though there is so much that goes into that feat, including and certainly not limited to the culture, services, member experience, and so much more, the ambiance of CFIH needed a lot of TLC too.
We spent years gradually improving our home away from home, little by little, with the goal of dramatically transforming it for our members in one weekend.
We worked tirelessly to ensure that when the members left classes that Saturday afternoon, they would return on Monday, February 3rd feeling excited and surprised!
The vibes were awesome and the community has grown closer ever since!
THANK YOU for being a part of our journey and for putting your trust in us as your coaches!
Here’s to many more years of learning, growing, and evolving into the best gym we can be for all of you! #communityfirst
A huge shout out to all who competed this weekend @thefittestexperience and to our Party Horse support crews too! 😂
Whether supporting up close or from afar, it’s so appreciated! THANK YOU!
Missed the action? Head on over to our private work horse account to stay up to date on all competitions going forward! @cfihmembers
From left to right:
Bryan Bramblett
Jill Hogg
Elisa Rios
📸 @davexre
Matt Cox
Paige Harwell
Nicole Masole
Weston Mathis (competed)
Maddie Foy
Payden McVey
Competitors:
Weston Mathis
Katie Vincent
Angela Smayda
Coach Megan Conger
Congrats and thank you to all! #communityfirst
Coach Josh and Assistant Coach Kitty are in today to ensure you’re squatting below parallel!
Get in and work to make em’ purrrfect! #gymmascot
