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...

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...

April 16 WOD 2014

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Workout Strength

1. Find Your 1RM O/H squat

2. Power or Full Snatch

5, 5, 3, 3, 1, 1

Conditioning

20 Front Rack BB lunge

30  OH Squat

15 HSPU

24 OH Squat

12 HSPU

18 OH Squat

9 HSPU

20 Front Rack Lunge

 

April 7 Qing Ming Public holiday workout

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 Workout 1. Skill

Handstands

Workout 2. Strength

Find your 1RM Thruster

Workout 3. Conditioning

25 KB Swing

20 Box Jump

15 Wallball

4  rounds for time

 

7am147am9

Its 7:00am  on a public holiday morning and Iron Dragon is still the place to be!

While lots of others are sleeping in recovering from a hang over and big partying the gym is buzzing. Train first then party after ! :)

New design 2014 T-shirts are in!

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Spring is finally here, suns out guns out! show off your ripped physique and flash your winter pasty arms with the latest Iron Dragon Ts! each year we bring out a new design and they get sold out faster than we can get them printed.. and 2014 is RED HOT ! Get yours before they’re all gone! 180rmb each  or trade us one from your box, to be put up on the wall of fame!

2011 Iron Dragon CrossFit Classic (black,white)
2012 Year of the dragon “better harder faster stronger” (black)
2013 “unleash the dragon” (grey)
2014 Crossfit Shanghai Tribal dragon (red), Womens (black)

2014womens

 

FREE FRIDAYS Open gym all day

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Yep that’s right come down have a lift and laugh.. to celebrate the opening of Iron Dragon and the Athletes Edge for the next few months its FREE OPEN GYM all day every Friday. Come down train with and meet the coaches and other fitness enthusiasts.  Also with the launch of Shanghai Barbell Club there will be a free weekly Power Lifting session at 7:00pm. Coach Clayton will be taking you through deadlifts , squats and press and various assisted drills. Stay tuned for monthly throw downs and Lift Offs!

Sounds good? Go to our Facebook and WeChat pages links on the right and Click “LIKE” and help spread the word!

Mar 25, WOD 2014

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Workout .Conditioning

“Fight Gone Bad”

. Wallball Shots: 20 pound ball, 10 ft target. (Reps)
. Sumo Deadlift High-Pull: 75 pounds (Reps)
. Box Jump: 20″ box (Reps)
. Push Press: 75 pounds (Reps)
. Row: calories (Cal)

1 minute each/5 minutes per round for 3 rounds. 1 min rest between each set.
The clock does not reset or stop between exercises. One point for each rep, except on the rower where each calorie is one point.

Iron Dragon represents @ Poland!

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Big shout out to Justyna and CrossFit Krakow Poland’s first official CrossFit!  Justyna trained crossFit and kettlebells with us at our old location and for a while at the new place now she’s back home at the newly open Krakow. Great to hear from you and all the best to Team Krakov keep training hard!

More lifting classes on the way!

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For people looking to gain strength or size, Shanghai Barbell Club will be officially launching in the a few weeks time. For starters from next week we will be adding two more classes to the ever growing timetable!

Power Lifting/Mass Monster classes

Tuesday 8:00pm

Friday 7:00pm

Sat 4:00pm

Good new for CrossFitters is your membership will also get you into the Barbell Club. If CrossFit is not your thing you can just sign up separately. Don’t be expecting cardio workouts or fancy name WODs, just good ol’ fashioned heavy lifting!

We will also like to welcome your host, new coach American Clayton Stewart an avid powerlifting and strong man competitor. He has a few titles under his belt along  with a 700+ pound deadlift!

 

News

24 April 2014
New Gym is opening and ready for action! CrossFit in China has never been so fun, come down and check us out and join in the classes and fun!

1 Sept 2013
We now have online booking, to book a class (free/trial or paid), head on over to our Booking Area where you can see our training schedule in full

 Book a Class Online Now

Training Times

Mo: 6:00am, 7:00am, 6:00pm, 7:00pm
Tu: 6:00am, 6:30am, 12:30pm, 6:00pm, 6:30pm, 7:30pm
We: 6:00am, 7:00am, 6:00pm, 7:00pm
Th: 6:00pm, 6:30amm, 12:30pm, 6:00pm, 6:30pm, 7:00pm, 7:30pm
Fr: 6:00am, 6:00pm
Sa: 10:00am, 2:00pm (Introduction Class), 4:00pm Powerlifting
Su: 2:00pm

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
call us at (21) 3135-1791

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

We are located at (address):
No.3 , 1F 325 Changhua rd, Jingan, Shanghai
(Near Kangding rd behind SRCB Bank)

You can BOOK CLASSES ONLINE NOW!