Enter The Dragon

Iron Dragon CrossFit Shanghai is mainland China’s first official and leading CrossFit gym and affiliate of the world renowned CrossFit Inc. A world-class facility with the highest skilled coaches and most advanced programming, pushing the boundaires of high performance training and sets a new standard nationwide for elite fitness.

What is CrossFit?

Our program delivers a fitness that is, by design broad general and inclusive suitable for all levels. Read More...

What is crossfight?

The new destination for mixed martial arts, serious fighters and combat conditioning Iron Dragon Combat!  Read More...

CrossFit Benefits

Get Started

Ready to rumble? Regardless of your previous training or ability getting started is easy. Check out these options and show up ready to work. Read More...

Coaches Bio

Learn more about the people who will be teaching and training you, over here...

China Throwdown-Battle on the Bund

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全新全能挑战赛-China Throwdown-Battle on the Bund即将开始!

An event to promote and unite the community through active and healthy lifestyle.”Lift for Life” the motto for the competition brings together everyone from any background,age and occupation.Both locals and expats come to express their passion for strength sports and meet other like minded fitness enthusiasts.

The 2 day event located right at shanghai’s famous landmark and tourist destination Oriental Pearl Tower will occupy a space of 2000 sqm and expect hundreds of participants and thousands of spectators. Last year attendance we had 150 athletes and 35 teams competing, and this was only crossfit gyms. This year plans to be even bigger and more exciting with new challenges,games and workshops open to all.

这是一个健身联合的盛事,是健身领域从未有过的交流和碰撞,通过新型运动全面强健crossfit比赛与传统力量比赛把不同领域的健身联合起来,lift for life!为了更出色的生活,成为这场盛事的主旨,把不同背景不同年龄不同国籍的人聚在一起,尽情交流体验。

时间:2017年8月26日27日
DATE:2017.8.26-8.27

坐标:上海城市时尚文化地标东方明珠广播电视塔,现已免费对外开放的城市广场,环绕全国首创的12块个性大屏,给你绝对酷炫瞩目的挑战空间!

人群:此次比赛是面向全国的crossfit健身馆,传统健身专业,以及健身爱好者,会有300-500个来自不同国家不同健身领域的运动员们!

举办单位
主办单位 上海市体育总会、上海市体育发展基金会
上海东方明珠广播电视塔
承办单位 上海泳泰健身俱乐部有限公司
协办单位 DreamC

赛事项目COMPETITIONS

Area1–CrossFit:专业CF器械厂商全程提供,全场草坪铺设,想怎么玩就怎么玩
Area2–Powerlifting & Kettlebell :传统力量大神与新型运动大神之战
Area3–Strongman:heavy carry 看看谁是最强人

全天娱乐 ALL DAY FUN!

全天现场DJ
全天Rowing
全天Assault bike
全天Parkour,Graffiti
全天N类别短时讲座LECTURE,总有你感兴趣的topic!

了解更多,请关注我们的官方微信和微信公众平台:

INITIATION TO INVERSION WORKSHOP PROPOSAL – SHANGHAI

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INITIATION TO INVERSION WORKSHOP
PROPOSAL – SHANGHAI

Date: Saturday 27th of May 2017
Length: 90 minutes. Number of participants: 6-20
No equipment required. Description: An initiation to handstands, headstands, elbowstands and duo inversions, with specific body conditioning drills and exercises to progress through different variations of these inversions.

Level: from ‘no previous experience’ to ‘basic handstand holds’

Workshop agenda:
a – Warm up and introduction (10 min)
b – Body conditioning for inversion (10 min)
c – Handstand, static hold* (20 min)
d – Headstand* (10 min)
e – Handstand, movement* (15 min)
f – Elbow stand* (5 min)
g – Duo inversions (15 min)
h – Cool down and stretching (5 min)

*against the wall, with a spotter, on your own

Instructors’ bios:

Elodie (Instagram: @Elodie_mdo & @the_cutest_fitness_couple): Certified Professional Fitness Instructor specialized in Partner Acrobatics, Progressive Calisthenics, Animal Flow and Pilates. Studied at the Circus Space (London) and the Beijing Acrobatics School.

Nicolas (Instagram: @Sautternicolas & @the_cutest_fitness_couple): Self-taught Calisthenics practitioner, member of the Shanghai Calisthenics and Sport’tiates team (Paris).

Fee:200RMB Bookings wechat :iron-dragon or email info@crossfit-irondragon.com

SOME CHANGE FOR MAY SCHEDULE

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Some change for May schedule

Strength & Condition
TUESDAY:
6:00PM BASIC
6:45PM Bootcamp
7:30PM Power Bodybuilding
THURSDAY:
6:00PM HIIT/WOD
6:30PM Bootcamp
7:15PM Power Bodybuilding
SUN:
11:00am Bootcamp
TUESDAY ADN THURSDAY WOD AT 6:30AM IS 1 HOUR.

COMBAT CLASS
NO MUAY THAI CLASS AT 12:30PM
MUAY THAI :MONDAYS 8:30PM
WEDNESDAYS 8:30PM
TUESDAYS 7:30PM

Free Friday is coming!

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Every Friday 12:30pm-10pm
Open gym & Free Classes!

Open Gym:
CrossFit
Ninja Warrior
Strength Training
Boxing Ring

Free Classes:
Wod(CrossFit):6:15pm, 7:15pm;
TaeBo :6:15pm;
K1:7:15pm

How to get an invitation:

Registration opening every Mon – Wed. The list of invitations will be released on Thursday. Stay tuned!

每周五12:30pm-10pm
open gym,class全部免费开放!

场地:CrossFit区,Ninja Warrior区,重量训练区,专业拳击区

当晚课程有:
Wod(CrossFit):6:15pm,7:15pm;
TaeBo :6:15pm;
K1:7:15pm

参与方法:

每周一到周三开放报名,周四公布名单!

Weekend Warriors Fight Club

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Weekend Warriors Fight Club

GOOD NEWS,EVERYBODY!

Every Sunday 4:00-7:00 pm at Iron Dragon Combat 5F ,Building1,
1279 Zhongshan West Rd. Open free style sparring sessions –
Boxing, Kickboxing, Muay Thai, Jujitsu, Wrestling and MMA. NO
COVER!

All gyms and fighters can join. Gym vs gym, amateur and pros , all levels, styles and background. This is not a normal class and a referee will be present. Don’t be afraid, this is not serious fighting, more for the fight community and fans across shanghai to meet and have fun!

TO BOOK:
Wechat:irondragon
Tel: 17765159828,02162376780
Email:info@crossfit-irondragon.com

USA Weightlifting SPORT PERFORMANCE COACHING & WEIGHTLIFTING COURSE

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USA Weightlifting SPORT PERFORMANCE COACHING & WEIGHTLIFTING COURSE
JULY 8-9, 2017

WSPCC course includes the teaching progressions of the Snatch, Clean& Jerk, and all associated movements. Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport. The course includes theoretical classroom, and practical hands-on portions. Course duration is over one weekend and lasts approximately 13-14 hours divided between lecture and practical training. This course is applicable for Strength & Conditioning/Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches.
Where: Iron Dragon CrossFit
When: July 8-9, 2017 8:00am -5:00pm
Fee: 499 USD

To register
注册网站如下
https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=87998&isPopup=&Tab=Event+Details
名额有限,报名从速哦!

Introduction to Weightlifting Workshop

Suitable for beginners  and anyone that wants to practice there techniques this two hour clinic will get the basic details and fundementals of Olympic weightlifting. Clean & Jerk and Snatch  Friday 6:15-8:15pm 375rmb

Presenter
Internationally renowned Chris Polakowski has coached olympic lifting for 38 years and is a coach for US national team and has trained hundreds of coaches and athletes over the years.Most notably he’s CrossFit Games Champion Matt Fraser’s strength & speed coach.

Address: irondragon crossfit
Floor 3-5,Building 1.1279 West Zhongshan Rd,between Hongqiao Rd and Wuzhong Rd
call:17765159828, wechat:iron-dragon ,
email:  info@crossfit-irondragon.com

CROSSFIT GAMES 2017 OPENS

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CROSSFIT GAMES 2017 OPENS
ANYONE WANT TO JOIN IN WE ARE OFFICIALLY VALIDATING SCORES EVERY SAT 10:00 AM

workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

workout 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

News

全新全能挑战赛-China Throwdown-Battle on the Bund即将开始!
read More...

FREE FRIDAY IS COMING BACK
read More...

Weekend Warriors Fight Club
Open free style sparring sessions –
Boxing, Kickboxing, Muay Thai, Jujitsu, Wrestling and MMA. read More...

USA Weightlifting SPORT PERFORMANCE COACHING & WEIGHTLIFTING COURSE
Suitable for beginners  and anyone that wants to practice these techniques read More...

Training Times

Mon:MON:6:30am, 6:15pm, 7:15pm WOD

Tues: 6:30am, 6:45pm WOD/HIIT
1:00pm WOD ,6:00pm WOD BASIC(45MIN),6:45pm bootcamp
7:30pm(CROSSFIGHT)

Wed: 6:30am, 6:15pm, 7:15pm WOD
6:15pm,7:15pm (CROSSFIGHT)

Thu:6:30am, 6:15pm WOD/HIIT
1:00pm WOD ,6:00pm WOD/HIIT
6:30pm BOOTCAMP(45MIN),8:30pm(CROSSFIGHT)

Fri:6:30am WOD
6:15pm, 7:15pm WOD
6:15pm,7:15pm(CROSSFIGHT)

Sat: 10:00am WOD
11:00am GLADIATOR,
5:00PMPWER BODYBUIDING

Su: 11:00am BOOTCAMP
2:00pm WOD
2:00pm,3:00pm(CROSSFIGHT)

Personal Training and Private Group classes available at other times.

More details here.

Click Here to See Our Complete Schedule

Class Bookings

To make a class booking please
Book Your Class Online Now!

call us at (21)62376780
or 177065159828

or send an email to:
info@crossfit-irondragon.com

We are located at (address):
3-5F,No.1 Building , 1279 west ZhongShan rd, ChangNing, Shanghai
(Near wuzhong rd)