Gymnastics classes have started! Handstands and Muscle up progressions were practiced by the students during the class last night. Join in the fun Tues & Thurs 7.30pm and Sun 12:00pm
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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Head of the new gymnastics program is Shanghai local Jiang Hong who has been a professional athlete and training for the past 21 years. Holds a Master Sportsman Degree and has been competing for over 15 years. He was a team member of both State and National Team competitions. His notable achievements Gold medal 1st place on Parallel bars, group and all-round at Shanghai State Championships. Silver medal 2nd place National Championships also many other victories spanning from 1994 till 2009. For the past 4 years has become a full time coach for the state junior team. He is considered a complete all round athlete with skills for floor work, vaulting, horse ring and bars and beams.
Train with him at the new gymnastics classes
Tues & Thurs 7:30pm and Sun 12:00pm
50 KB Swings 24kg
10 G2o 60kg
3 Rounds for time
A big welcome to Coach Xumin!
Head Weightlifting Coach Xumin is a veteran in the Chinese weightlifting community with competition and coaching experiences spanning over 33 years. After joining the Jingan sports school weightlifting team in 1981 quickly progressed and a few years later made the state team. In 1984 took 2nd place silver medal in the National Junior Championships with a 110 kg Snatch and a 135 KG Clean & Jerk @ 48kg! The same year Won the title of “Master Sportsman” Xumin also holds a degree from Shanghai Institute of Physical Education. From 1989 he retired from competition and moved into full time weightlifting coaching. His professional ranked titles include Primary coach, Intermediate and now Advanced level trainer. Known as the “trainer of champions ” He has coached hundreds of youths from beginning to State and National level competitions titles. Some of his coaching achievements include:
Zhang Zheng (female) 75+ kg grade sportsman
Woman 75+ kg second in 2005, the Tenth National Games
2007 National Women’s Weightlifting Championships 75+ kg class First place
2007 World Cup women’s 75+ kg weightlifting competition First place
Woman 75+ kg in 2007 city games First place
2009 National Women’s Weightlifting Championships 75+ kg class First place
Wu Linying (female) 69 kg class sportsman
2009 Shanghai weight lifting championship in the women’s 69 kg class First place
2010 National Youth Weightlifting Championships in women’s 69 kg class First place
The National Junior Women’s Weightlifting Championships in 2009 69 kilogram class First place
Wang Hao (male) in Shanghai State Mens 85 kg
2009 Weightlifting Championships First place
Chen Yina (female) in Shanghai State in 2007 age game weightlifting women’s 44 kg class first place
2009 the National Weightlifting Junior group match 15 years old female group 53 kilogram level Third place
Winter (male) in Shanghai 2007 Weightlifting Championships Men’s 77 kg class First Place
2008 the Shanghai Weightlifting Championships Men’s 77 kg class First place
Dong Yanping (female) in Shanghai city in 2009 Weightlifting Championships in women’s 75+ kg class First place
2010 the National Weightlifting junior group match in the 15 year old woman group 75+ kg Second Place
Han Zhicheng (male) in Shanghai 2009 Weightlifting Championships Men’s 44 kg class Second place
Yang Aqiang (male) in Shanghai in 2009 Weightlifting Championships Men’s 85+ kg class First place
2009 the National Weightlifting junior group match in the 14 years Mens group 85+ kg Third place
In 2010 the National Weightlifting junior group match in the 15 year d Mens group 85+ kg class first place
Deng Kaiwen (male) 2014 National Youth Weightlifting Championships 56 kilogram level Second place
2014 Fifteen Sports Games Shanghai in the 56 kilogram class First place
Lu Ying (female) 41 kg Fifteen Sports Games in Shanghai State in 2014 Second place
“End of 2014 WOD”
14 Deadlift 100kg
20 Pull ups
14 Ground to overhead 50kg
20 GHD Sit ups
14 KB swings 24kgs
4 rounds for time
December 24th – 25th Weds& Thurs Closed
December 26th Fri Open Gym only(1:00pm-9:30pm)
December 31st Weds Closed
January 1st -2nd Thurs & Fri Closed
January 3rd -4th Sat -Sun Open Gym only
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!
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
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
Personal Training and Private Group classes available at other times.