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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.

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...

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Archive for the ‘Logbook’ Category

China Throwdown-Battle on the Bund is coming this August at pearl Tower

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中国全能挑战赛:明珠之战
CHINA THROWDOWN:
BATTLE ON THE BUND

China Throwdown全能挑战赛是结合Cross Training全面强健比赛与传统力量比赛的全新赛事,可以把不同领域的健身精英联合起来。不分背景,年龄,国籍,对新型运动及与其相关的年轻文化进行展示。一起撑起不服输的人生!Lift for life!

Throwdown全能训练赛由上海市体育总会、上海市体育发展基金会、上海东方明珠广播电视塔主办,泳泰健身承办,也是上海体育总会、基金会致力于引进国际新运动,丰富市民健身选择,推动全民健身文化的探索之一。

China Throwdown is the premier functional fitness & strength festival -and the first of its type to ever happen in China.

Brought to you by Shanghai Sports Federation, recognized and supported for the first time by international organizations such as WSF and WAKSC, is set to become the biggest outdoor annual attraction for multi-sport competition and community.

Athletes and fitness fans from across the country and abroad converge at Shanghai’s most famous landmark Pearl Tower to battle over 2 days for 12 different challenges. Whatever your level or training, the goal of the Throwdown is to bring likeminded fitness enthusiasts together, celebrate and showcase the benefits of functional fitness and most importantly to have fun! If you do not know about these sports then come down and find out why you should LIFT FOR LIFE!
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主办单位 Endorsed by
上海市体育总会
Shanghai Sports Federation
上海市体育发展基金会
Shanghai Sports Development Foundation
上海东方明珠广播电视塔
Shanghai Oriental Pearl Radio & TV Tower
承办单位 Orgaziser
上海泳泰健身俱乐部有限公司 Eternity Fitness
协办单位 Co-organizers
DreamC
WSF world strongman federation
Ketacademy
WAKSC world association of kettebell sport club

比赛时间 Date
2017.8.26(周六)~2017.8.27(周日)
2017.8.26(Sat)~2017.8.27(Sun)
比赛地点 Venue
东方明珠城市广场
Oriental Pearl City Plaza
入场方式 How to join
观众免费入场
参与比赛需事先报名
Free entrance
Sign-up required if entering the competitions

报 名 信 息 | Sign up
报 名 要 求 | Requirement
你只需要年龄在 18-60 岁之间
拥有普通或以上健身经验
Age 18-60
Average fitness level or above

报 名 时 间 | Registration Time
7月1日到7月31日
July 1st – July 31st

报 名 渠 道 | Registration through
东方明珠公众号 Throwdown公众号
Oriental Pearl Official Account
Throwdown Official Account
Scan QR code


比 赛 项 目 Competitions
1. 全面强健:专业组、普通组 Cross Training
2. 公众体验赛 Public Fitness
3. 举重(Unequipped IPF Rule) Powerlifting(Unequipped IPF Rules)
4. 仰卧推举 Bench Press Challenge
5. 硬拉 Deadlift Challenge
6. 二头弯举 Strict Curl Challenge

7. 壶铃竞技(IUKL Rules) Kettlebell Sport(IUKL Rules)
8. 壶铃摇摆
Kettlebell Swing Challenge
9. 大力士
Strongman
10. 街头健身 Freestyle Street Workout Bar Challenge
11. 自由杂技瑜 Team Acrobat Freestyle
12. 公众游乐项目 Public Games All Day Free for audience

*后续将会公布详细报名规则,请持续关注。
*Furthur rules will be released. Stay tuned!

BATTLE OF THE BOXES GAME #1 CROSS TRAINING

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BATTLE OF THE BOXES GAME #1 @BODY IN MOTION CROSS TRAINING WORKOUT:
1N TEAM 4 (F+F+M+M) RX and SCALED
AMRAP 15 MINUTES
50 Synchronized Overhead Squat(50/30kg) (M+F)
SCALED: synchronized Goblet Squat(24/12kg)
60 Synchronized Toes to Bar (minimum 10 reps)
SCALED: Synchronized knee raise
70 Lateral Burpee Box Jump Over( The rest 3 hold in plank)
80 Calorie Row Relay

Battle of the Boxes Game 1 Cross Training

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Battle of the Boxes Game #1 Cross Training

Ongoing fitness events & challenges at various venues and gyms across town. Come down and meet others from the community for a fun afternoon of friendly competition and drinks. Nothing serious, all levels welcome! There’ll be some prize giveaways, up for grabs are weight plates, jump ropes, abmats, bands, massage balls, rehab consultation vouchers and tickets to China Throwdown! All this is thirsty work, coconut water and paleo cocktails will also be available! Anyone can join in or just watch and have a laugh, it’s free entry for all! Newbies can come in for the crossfit experience and make new friends! Work out ,Hang out, If you don’t have a team just show up on the day and we’ll put you in one! See you there!

Date: Saturday 17 June 2017
BIM Dagu
Address:上海黃浦區大沽路288號大沽庭映像6号楼 (近成都北路,紧邻南北高架成都北路加油站)
Building no 6, Da Gu Court, No 288 Da Gu Road, Huangpu District (close to North Chengdu Road)
Game time 2:00pm ( please arrive earlier)
Details: 4 person mixed team RX and Scaled

MMA CLASSES FOR JUNE SCHEDULE

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A Brief Guide to the MMA (Mixed Martial Arts)

If you’ve watched UFC or other shows similar to it, then you’ve already had your fill of the sport known as Mixed Martial Arts or more popularly known as MMA. This is just the UFC style you see almost every month on TV; it’s a sport where the styles of almost martial arts are condensed into one style. Everthing from boxing, jiu-jitsu to kendo are all meshed up to create one swoop of a fighting style. You can grapple, submit, wrestle, punch, kick and choke your opponent. It shows the world who is truly diverse at all the fighting styles that mixed martial arts combines. But when it comes down to it, do you have a good idea of what MMA is really all about? Is it just some style you see being done on TV? Is there more to it than what the modern gladiators do as they punch their lives out? Here’s a brief guide to the MMA.
Mixed Martial Arts (or MMA) started out from an ancient Olympic combat sport known as Pankration. This sport, which came from the Greeks and passed on to the Romans, featured many of the moves already being used in the MMA as of today such as grappling and striking skills. This was one of the sports used in Ancient Olympics back in the B.C. It is understandable such a sport existed since back then, Ancient Olympics were a showcase of what humans can do.

Fight Club Mixed martial artists fighting

Mixed martial artists fighting – ground fighting Fight Club

MMA CLASSES FOR JUNE SCHEDULE
THURSDAY 7:15PM-8:16PM
SAT 12:00PM-1:00PM

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

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,5:00pm, 6:15pm, 7:15pm WOD

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

Sat: 10:00am WOD
11:00am GLADIATOR,
5:00PMPWER BODYBUIDING
12:00pm (CROSSFIGHT)

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)