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...

CROSSFIT GAMES 2017 OPENS

Posted by

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.

Power bodybuilding class starts from March, 2017

Posted by

PowerBodybuilding class is a combination of the three classic lifts squats, bench press and deadlift also additional isolation work to shape the body and bring up weak areas. Join French National Powerlifting champion Soufiane every Mon , Wed 8:15pm & Sat 5:00pm All levels welcome.

booking:
Call: 021-62376780, 17765159828
Wechat: iron-dragon
Email: info@crossfit-irondragon

New coaches for Kettlebell classes!

Posted by

Anton from RUSSIAN has good experience to teach with all his passion.and got many prizes.let’s check from the pictures and vedio.
来自俄罗斯的专业壶铃教练Anton,有着丰富的教课经验和充满激情的授课方式,屡次获奖。
kettlbell classes: 8:15pm on MON & WED
Bookings:
Call: 021-62376780, 17765159828
Wechat: iron-dragon
Email: info@crossfit-irondragon

俄罗斯古老的壶铃运动

CROSSFIT GAMES 2017 OPENS 17.2

Posted by

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

OPENS 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

STIMULUS:

Grip! The name of this game is smartly managing breaks and transitions. You may need to break things up earlier than you think!

LUNGES:

Putting the dumbbells down is not ideal because it equals another clean to get them up, but you may need to! If you do, try to make it to the turnaround, put them down, take a quick shake out and pick them right back up again!

Full grip on the handles does not mean death grip. Use a modified front rack with the elbows up so you can get the handles “resting” in your palms and the rear heads of the dumbbells sitting on your shoulders (vs. holding them out in front of you!).

TOES-TO-BARS:

These are not big sets, but they will not feel super easy after the first round. If you break them up, take quick breaks and hop back up on the bar. Tried and tested, quick doubles or singles will be faster than larger sets with longer rests.

You will want to get through the toes-to-bar rounds as quickly as possible to have the time you need in the rounds with bar muscle-ups.

CLEANS:

These get annoyingly hard!

Use a true power clean vs. a muscle clean. A small amount of not pulling so high rep after rep can help with grip.

By the third and fourth sets of these, I had to break them up into two sets. Remember, do not drop after 8 (last rep) and then have to re-clean the dumbbells to get going on the lunges!

BAR MUSCLE-UPS:

For most of us, these are big sets of bar muscle-ups. You will be feeling your grip and breathing hard when you get to these, so if you are normally confident in sets of 3 or 4 or 5, subtract at least 1 or 2 reps from that to avoid going to failure. I failed 2 or 3 muscle-up reps. Had I broken them into smaller sets from the outset, I likely would have gotten through them all.

Do not get discouraged if you do not have a bar muscle-up. The Open has a special magic that helps us achieve things we could not before. So, get through the toes-to-bar rounds as quickly as possible and then use all your remaining time to try to get one bar muscle-up.

BREAKS AND TRANSITIONS:

For many of us, large chunks of this workout will need to be broken up into smaller sets, so you must pay attention to your rests. You want enough of a break to successfully tackle the next set, but do not let the time get away from you. Try using a little ritual­–i.e., three big breaths, a short walk, clapping your hands a few times, etc., to set a deliberate rest period and stick to it.

Use transitions wisely to shake your hands out, breathe, etc. But again, try not to let transitions get too long. Always get on to the next movement a little sooner than you want to.

MOST IMPORTANT:

Have fun, enjoy the community around you and give everything you’ve got!

Good luck!

LINK:2017 OPEN WORKOUTS 17.2

CROSSFIGHT CLASS AT IRONDRAGON

Posted by

CROSSFIGHT-TAE-BO: EVERY WEDNESDAY AND FRIDAY 6:15PM
EVERY SUNDAY 2PM

CROSSFIGHT-K1: EVERY WEDNESDAY AND FRIDAY 7:15PM
EVERY SUNDAY 3PM

CROSSFIGHT- MUAY THAI: EVERY MONDAY AND WEDNESDAY 12:30PM
EVERY TUESDAY 7:15PM
EVERY THURSDAY 8:30PM


2017 Spring Festival Holiday Timetable

Posted by

rooster+2

2017 Spring Festival Holiday Timetable

27th FRI CLOSED
28th SAT CLOSED
29th SUN CLOSED
30th MON 4PM to 7PM OPEN GYM & 5PM WOD
31th TUE 4PM to 7PM OPEN GYM & 5PM WOD
1th WED 4PM to 7PM OPEN GYM & 5PM WOD
2th THU 4PM to 7PM OPEN GYM & 5PM WOD
3th FRI 4PM to 7PM OPEN GYM & 5PM WOD
4th SAT NORMAL SCHEDULE

For class bookings, Open gym and personal training appointments please call 17765159828 or wechat: iron-dragon

WISH EVERYONE A HAPPY CHINESE NEW YEAR !

News

We are Hiring! Join us now!
Looking for a fun and rewarding job and get super fit at the same time?read More...

Training Times

Mon:MON:6:30am, 6:15pm, 7:15pm WOD
12:30pm Crossfight

Tues: 6:30am, 6:15pm WOD/HIIT
1:00pm WOD ,6:45pm WOD BASIC(45MIN),7:30pm bootcamp
7:15pm(CROSSFIGHT)

Wed: 6:30a, 6:15pm, 7:15pm WOD
12:30pm,6:15pm,7:15pm(CROSSFIGHT)

Th:6:30am, 6:15pm WOD/HIIT
1:00pm WOD ,6:45pm WOD BASIC(45MIN)
7:30pm 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

Su: 10:00am WOD BASIC
11:00am WEIGHTLIFTING
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)