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...

Awesome Killer Christmas WOD

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Awesome Killer Christmas WOD: How much weight you can move?Teams of 2: 6 mins Hang Snatches 2 mins rest 6 mins Power Cleans 2mins rest 3 mins Double Unders 3 mins Box jump total kgs + reps. “cool down” 5,4,3,2,1 wall walks v-sit ups fantastic way to finish of the year and a great effort from every one! 2014121806 2014121803 2014121804 2014121805

Big Welcome for new Coach Zhang Zhen!

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Zhangzheng, a master student graduated from Shanghai University of Sport and majored in Professional Sports Training. Previously worked as weightlifting coach in Shanghai Sports Bureau’s Hundred training coaches program. Now is the coach for the Shanghai’s State Women’s weightlifting team. ZhangZheng has an extensive professional competition history competing in the 75+ kg division a long list of titles including state champion gold medal, 4 times national champion gold medalist, and first place gold medalist at the World Games.Her best lifts include a 145kg snatch and 170 kg clean & Jerk. ZhangZhen believes crossfit training to be a good conditioning tool and is now integrating it into her own program for all her athletes. Find her on the platforms at our new weightlifting program!

 

Dec 7, WOD 2014

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Sunday funday! no place working harder on a sunday afternoon! killer workout!

Workout. Strength Conditioning

7 rounds of:

7 Wall Walk
7 Thruster 60kg
7 K2E
7 DeadLifit 110kg
7 Burpees
7 KB Swing 24kg
7 Pull Up

Olympic Weightlifting Program kicks off this week!

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weightlifting

 

Olympic Weightlifting Program starts this week!
Technical program for power and strength focusing on Snatches, Cleans and Jerks, Suitable for all levels. The only public facility in town with platforms, competition-spec barbells and plates along with pro level coaches!
Coach ZhangZhen 4X National champion gold medalist and assistant head coach for the State Sports Bureau will be conducting the classes

Monday: 8:00pm
Wednesday 8:00pm
Sunday 12:30pm
Morning classes starting after holidays
Limited spaces must reserve! Call us 5273 6798  or email info@crossfit-irondragon.com

Big welcome to our new Coach Randy

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Randy grew up in a small town in the Greater Vancouver region, Canada. He began bodybuilding at the age of 14 and around this time, also took up rugby and ended up playing throughout high school and for 2.5 years in University.
Randy has a Bachelor’s degree in Health Science and Kinesiology from the University of British Columbia. He is certified in personal training by NASM and Canfit pro; He is also certified in athletic taping and FMS level 1. Currently hes the junior Canadian Champion in 83kg category and holds several national records in 83kg & 93kg. He is the 2014 IPF World Classic Powerlifting Championship Silver medalist 2nd in the world with a raw lifting total of 720kg @ 83.00kg bodyweight.

Randy is excited to join the team and be part of the growth of cross training in China!

Open Day is Coming! This Saturday 8th!

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ONEDAY2014A

Eternity Fitness / Iron Dragon -The Athletes Edge

Open Day November 8th 2014

Its open house at Eternity Fitness/Iron Dragon- join us as we celebrate our birthday and our new facility. We’ve come a long in the last decade! Come see the #1 Strength & Conditioning center and hardcore gym in Shanghai- and the biggest CrossFit in Asia! It’s free open gym all day-workout and play on equipment, join in a WOD or workshop, performances, prizes and after party BBQ. The launch of China Throwdown CrossFit League is a community driven platform for events and competitions uniting the fitness community.  Medical Support by SEIMC and coaches on standby to answer questions about training and injury prevention and other questions you have. Meet other fitness fans make new friends! All gyms, crossfitters, martial artists, parkour are welcome to join in bring your friends, families and dogs! Entrance is Free but we will be accepting donations for the Charity Barbell For Boobs cancer awareness.

10:00am         Open house starts

10:30am         Introduction to facilities and programs

11:00am         Workout 1. Baseline Bodyweight WOD

11:00am          Mixed Martial Arts Workshop

11:30pm         Ninja Warrior Demo

12:00pm         Workout 2. CrossFit WOD

1:00pm           Acrobat Show

1:15pm           Mobility & Injury Prevention Workshop

2:00pm           Power Lifting Workshop

………………..Workout 3. Max Effort Unbroken Bodyweight Deadlifts

2:30pm           Nutrition Workshop: You think you eat healthy?

3:00pm           Rowing Workshop

………………..Workout 4.  2 min Max effort row for distance

4:00pm           After Party @ Cages                  

 

If you wish to participate RSVP Call us at 5273 6798 or email info@crossfit-irondragon.com to book a spot! Dress Code: sports wear!

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 Your 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!