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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.

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Archive for the ‘Logbook’ Category

Fri 13th, Oct 2017 WOD

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Holidays over time to put in work burn off the holiday calories! Friday GUNSHOW!!

1. 12mins to work up to a max Thruster

2. Strict press- Split lunge stance
6,6,4,4,2,2 @ 70% 80% 90%

3. 15 KB Clean & Jerk
15 KB Curl
15 Close grip push up
4 rounds for time

China Throwdown 2017 Battle on the Bund

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August 25, 26 over hundred thousands visitors gathered at the famous Pearl Tower to witness the first big multi sport fitness festival.

Hosted by Shanghai Sports Federation and organized by Eternity Fitness the two day event was the most epic competition setup this country has seen. Fitness fans and newbies had the chance to join in the challenges including cross training , kettlebells, powerlifting, strongman and street workouts.

All day games, workshops, rowing and graffiti party kept the audience entertained what ever your training goals- its not about winning, who’s the fittest or the best, challenge yourself, find the community spirit and Lift for Life !

All about China Throwdown-Schedule,Prize and Surprise

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赛时间 Date

比赛地点 Venue
Oriental Pearl City Plaza

How to join
Free entrance
Sign-up required if entering the competitions
Still unsure what’s going on??
Come down, check it out and don’t forget to bring your gym clothes! For sure you’ll want to join in on the day!



Team/ Individual/ Individual Scaled

Mens 66, 74, 83, 93, 93kg+
Womens 52, 57, 63, 72, 72kg+

Male/ Female

Male/ Female

Male/ Female

Mens 68, 73, 78, 85, 85kg+
Womens 53, 58, 63, 68, 68kg+

Male/ Female

Male/ Female

Male/ Female

Public Fitness & Public Games
Mixed Team of 4


China Throwdown is Coming,Let’s Fight and Enjoy!!!

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This August, right at the foot of Oriental Pearl, China Throwdown is going to happen.
Throwdown is a comprehensive fitness sports event.

Throwdown is to win over
Then, who are we fighting with?

It’s the make-do lifestyle.
It’s your dearest self.
Always the invisible enemy.

Throwdown welcomes anyone from any kind of background, as long as you believe that fitness is a way to live to the fullest, to come together and to LIFT FOR LIFE.

*PS.Participants of Throwdown 2015 who missed out on their T-shirt previously can come by the venue to collect. Limited stock, will be first come first serve basis from August 26th moring till all given out.

Anyone wishing to particiapte but not join in the games, can help out as volunteer for judge or assistant and get a cool staff t-shirt. contact wechat:iron-dragon

Asides from the competitions, there will also workshops and lectures, from edge-cutting new training methods to medical advices for sports injuries.

If you feel like people have misunderstanding about what you love, or you want more people to know about your sports, now is the time to come forward and speak up:

Over 10k daily visitor flow, mainstream/social media exposure, 12 super scale screens at the venue.
How often does this kind of chance come by?

Come and Join us !!!

Battle of the boxes Game #3 Kettlebell Training

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Join the pros for an afternoon of technical learning and fun! If you new to kettlebell training get into it with the top instructors in town. Oh, so you know how it’s done do you? Then join in the challenges!

Workshop 1. Mastering the Swing
Workshop 2. Kettlebell Sport
– Part A. Long Cycle Clean & Jerk
– Part B. Snatch
Workshop 3. KB Get Up

Challenge 1. Max Weight KB Get Up
Challenge 2. 5 min Long Cycle +5 min Snatch
Challenge 3. 3 min Max Rep Swing

As always FREE for all enjoy great gifts and treats from sponsors

When: Saturday 12th August 2017. 4:30-7:30pm
Where: Heavy Wings
Address: 2FL 201-202, 280 Aomen Road near Chang Hua Road

China Throwdown神秘嘉宾揭晓 | 明星训练营招募中

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This man is one of the toughest guys on the planet
What ever your training model is
A crossfitter, lifter or cardio athlete
No one can deny
His feats are nothing short of amazing
No one can deny
His strength endurance and work capacity
Is beyond this world!

谁是China Throwdown的神秘嘉宾?
世界闻名的俄罗斯运动员Sergei Rachinskii是目前已知的地表最强人类之一,同时也是壶铃运动的创始人之一。他环游世界,向成百上千的运动员传授俄式训练方法。数十年来,他都是壶铃界不二的霸主。他的成绩超乎想象,他创下的很多世界纪录至今尚未有人打败。

Sergei最广为人知的成绩是9次世界冠军和12次俄罗斯冠军。他同时也是多项世界纪录的保持者,如5500+rep KB jerk @24kg和1500+ rep snatch@16kg的世界纪录。
另外,在杠铃运动上他也不输于人,他曾完成了200+ reps back squat @100kg!

Internationally renowned Russian Athlete Sergei Rachinskii is one of the strongest men in the world and one of the grandmasters of kettlebell sport. Sergei has travelled the world teaching the Russian method to hundreds of athletes and has dominated the sport for decades. His many records are mind blowing, undefeated and still standing.

Most notable achievements is 9 times World Champion and 12 times Russian Champion. He’s also the holder of multiple world records, such as 5500+rep KB jerk @24kg, and 1500+ rep snatch@16kg.
He’s no slacker with a barbell either. A crazy 200+ reps back squat @100kg!

他将担任本届China Throwdown壶铃竞技的演讲嘉宾和首席裁判,同时也会指导日间的明星训练营。
He will be the speaker and head judge for theKettlebell Sport Challenge. He will also be presenter at a daily workshop.

明星训练营 Daily Workshop
由China Throwdown重量级嘉宾、壶铃超人带领你找到壶铃竞技的最高奥义!
At China Throwdown, a special guest, the toughest guy walking on this planet will be giving ultimate instructions on Kettlebell!

One of the best in the world
Now visiting China for the First time


You will be training with the BEST
At the new landmark of Shanghai
Stunning Oriental Pearl City Plaza
Leading 300 sqm Sports lawn
12 large scale LED screens
All round the venue
To show off the best moment of yours
Along with Graffiti and live DJ
The dopest fitness scene ever!


Unfortunately we have to limit
The participaters to
20 of the best fitness talents
Because we want to deliver
The best result


If you’re selected to the group
You just won a over
Equal to over 10k RMB membership!

Participators will be handily picked from the registered candidates. For registration, please holdthe QR code below:

活动时间 | Date and time

活动地点 | Location
China Throwdown赛场草坪
The lawn inside of China Throwdown venue
Oriental Pearl City Plaza

活动流程 | Process
1. 壶铃简介 Kettlebell intro
2. 基本动作教学 Basic movements
3. 动作练习 Practicing movements

Battle of the boxes game #2 masters of movement

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Battle of the boxes game #2 masters of movement

Thanks to all that came out and thanks to Link, SH calisthenics, SH gymnastics, and torque for the great workshops. good times!

街头健身 Freestyle Street Workout Bar Challenge
自由杂技瑜伽 Team Acrobat Freestyle

PLEASE ADD WECHAT:iron-dragon, call:18702186902

old school≠out!we all love lifting!

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Old school barbell training

Some call it boring and out dated, some call it classic training from the golden age of bodybuilding and strength workouts of the 60-70s. Whatever your take, fitness trends will come and go, but barbell workouts are here to stay! Sure machines and fancy gyms have their place, but nothing beats heavy weighted barbell training to put on strength and muscle!



Barbell vs Machines

1.Free weights are more functional. Picking up a barbell is like a bag groceries. Machines are single function isolated movements.
2.Compound lifts involve multi-joints and big muscle groups plusa huge neuro- muscular response and hormone spike. Where as most machines are isolated small single group muscles.
3.Machines take away pressure off joints and connective tissue and coordination which is good for newbies ,elderly and injured, but that also limits muscle activation, which in turn limits gains
4.Machines allows the user to maximize heavy and high volume lifts in safetywith limited skill and practice
5.A timeless piece. Barbell and weights with few moving parts will most likely look the same a decade later while your new machine will fail or be outdated in a few years.


1. 每个人都会逐渐衰老。随着年龄的增长会肌肉萎缩,皮肤松弛,骨头变脆。这是不争的事实!没有任何药物或饮食可以改变!但我们可以延缓阻滞它! 对抗训练是减缓和逆转自然衰退的唯一途径。肌肉是很难维持的,如果你停止训练,肌肉就会很容易流失,而脂肪很容易囤积却不易消耗。这意味着你要么强壮 要么与脂肪为伴!
3.还有一个类似有趣的问题,一些男人女人们会说 “哦,我不想看起来像个壮汉!”把自己和一个已经极度控制饮食和训练了几十年的健美运动员相比较是非常愚蠢的事。女性与男性的荷尔蒙水平不一样,锻炼肌肉是一个漫长的过程,它需要坚持艰难的训练和严格控制饮食。合理膳食加上每周几个小时的锻炼,你就不会冲着镜子喊:天啊!我也太壮了吧!

Why should you lift?

1. Everyone will grow old and weak. Muscle will atrophy, skin will sag and bones will brittle. FACT! No pill or diet will change this! Resistance training is the only way to slow and reverse the effect of natural aging. Muscle is hard to maintain and the body will do whatever it can to lesson the workload, while fat is easy to store at minimal expense. That means USE IT OR LOOSE IT!
2. A common misconception womensay they don’t want to be to strong? If not strong means you prefer to be weak? In daily life everything is easier if you are stronger, pick up things without help, recover from sickness and even carrying your own handbag!
3. Another funny thing women and some men say “oh I don’t want to look like that” comparing themselves to a bodybuilder who has been training daily for decades and eating clean consistently. Women don’t have hormone levels like men, and building muscle is a relentless, long daunting path of strict eating and training. With an average diet and a few hours a week exercise you will NEVER wake up one morning, look in the mirror and say damn I’m SO HUGE and STRONG!



“Dont judge a book by its cover”Is an old saying meaning looks is not everything.
A bulky guy can “look strong” with clothes on. Shirt off, just a smooth fat guy…though still couldbe actually strong!
A muscle guy or bodybuilder’s training is primarily for aesthetics,means his goal is for appearance. His looks maybe good, but function, power or strength maybe indeed weak. A “six pack” means someone has a strict diet or he’s just a skinny guy- this does not mean strong or great performance either. For appearance, definition is the key!
In bodybuilding competition the judges are looking for size, symmetry, balance and definition. There is no points for how much you can lift.
Bodybuilding is an artistic “illusion” how one can best pose and show himself. A lean, cut bodybuilder could look normal with clothes on, but shredded and jacked with shirt off in the right lighting and stance.
A power lifter or strongman’s primary goalis to pick up something heavy. He does not care if he looks good while doing it, and neither does the judges!


肌肉发达的手臂是男人体魄强壮的表现也是身体健硕最明显的标志。当有人说给我看看你的肌肉时,你会立刻鼓起你的手臂,而不是你的大腿!这是第一个最容易展示的身体部位。它是国际通用标志—— “你健身吗?”或者“健身房在哪里?”一个男人有一个大肚子,竹竿腿或丑陋的脸或许是可以的,但最低限度请拥有一对强健的臂弯!哈哈😄~

Muscular arms are the first and foremost visual sign of fitness and representation of a man’s physique. When some one says show me your muscles, one instantly flexes the arm, not your leg! It is the first thing and noticeable body part on a person and usually seen uncovered. Its the international sign for “do you work out?” or “where is the gym?” the bare minimum for a man-a big belly, skinny legs or ugly face is okay at the very least, please have a set or big arms haha!

sign up!报名请扫我!

China Throwdown Competitions-kettlbell 壶铃竞技和壶铃摇摆

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china throwdown
kettlebell sport

Competitive kettlebell lifting has a long history and is the national sport of Russia. Relatively unknown in the West, its fame has grown exponentially in the past 15 years as the style of training has become more popular worldwide.
Kettlebell Sport consists of three lifts: The snatch, jerk and the long jerk also known as long Cycle. Was the original AMRAP competition. High volume endurance and work capacity unmatched!
This event will be the first offical Kettlebell event :endorsed by China govenment ,supported by World Association of Kettlebell Lifitng Clubs.

壶铃运动由三种动作组成:抓举,挺举和循环挺举。 壶铃曾是AMRAP竞赛项目。在耐力和训练效率方面,壶铃可谓独孤求败。
本届China Throwdown将会成为国内首个由中国政府主办,并得到世界壶铃举重俱乐部协会支持的壶铃赛事。

Awards & Rules
Mens 68, 73, 78, 85, 85+
1,2,3 for all categories
Womens 53, 58, 63,68, 68kg+
1,2,3 for all categories

1. 5 mins Long cycle(Clean and Jerk) and then immediately after do 5 mins Snatch (10 min total)
2. Using only one hand at a time touching the one same weight kettlebell for both movements
3. Only one hand change permitted in each 5 min movement
4. Total reps counted for each movement once the kettlebell touches the floor
5. Athletes can select their own weight
6. Score calculated (kgs x reps)/bodyweight

男子 68, 73, 78, 85及85以上公斤级
女子 53, 58, 63,68及68以上公斤级

1. 5分钟长循环挺举(高翻和挺举),然后立即做5分钟抓举(总共10分钟);
2. 两个运动过程中每次都用一只手触碰同一重量的壶铃;
3. 每5分钟仅换一次手;
4. 记录2种动作分别重复的组数,壶铃触低即结束;
5. 运动员可以选择自己的负重;
6. 得分计算:负重(kg)*组数/运动员体重。

kettlebell swing

Athlete holds the kettlebell with two hands and involves moving the bell in a pendulum motion from between the legs to chest level in front of the body.
Although a relatively simple movement it is considered one of the most effective and calorie burning exercise known! As this event is a sprint will be a test of stamina!

Awards & Rules
Male 1,2,3
Female 1,2,3

1. 3 mins Russian Swing Sprint for reps
2. Minimum weight Mens 16kg/Womens 10kg
3. Score calculated (kgs x reps)/bodyweight

1. 3分钟俄罗斯壶铃摇摆,最大组数;
2. 男子最小重量16kg,女子最小重量10kg;
3. 得分计算:(负重x重复次数)/体重

报 名 要 求 | Requirement
Age 18-60
Average fitness level or above
你只需要年龄在 18-60 岁之间

报 名 时 间 | Registration Time
July 1st – July 31st

报 名 请 扫 | Scan to sign up

For inquiries, search Chinathrowdown
咨询请关注请关注 Chinathrowdown


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


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

Training Times

Mon:MON:6:30am,5:00pm, 6:15pm, 7:15pm WOD

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

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

1:00pm WOD ,6:00pm WOD/HIIT
6:30pm BOOTCAMP(45MIN),7:15pm,8:30pm(CROSSFIGHT)

Fri:6:30am WOD
6:15pm, 7:15pm WOD

Sat: 10:00am WOD
11:00am GLADIATOR,
12:00pm (CROSSFIGHT)

Su: 11:00am BOOTCAMP
2:00pm WOD

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:

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