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...

China Throwdown Competitions-Cross Training 全能强健

CROSS TRAINING 全能强健

Functional movements with a set of tasks to be completed for time. May include barbell lifting, bodyweight, rowing, double unders/skipping, carry, box jumps. pullups,etc.
For individual events, competitors should have an above average level of fitness. Scaled events has similar movements though easier more suitable for average fitness level. The test of all round physical fitness most notably stamina.

限时内完成一组功能性运动。动作有可能包括但不仅限杠铃,自重,划船、双摇/跳绳,提拉,跳箱子,引体向上等。
专业赛参赛选手的应具有超过平均水平的运动素质。普通赛采取的动作类似,但难度适合平均水平。本项目对耐力的考验最大。

Awards & Rules
奖项设置及规则
Team 1,2,3
Team Scaled 1,2,3
Individual Male 1,2,3
Individual Female 1,2,3
Individual Male Scaled 1,2,3
Individual Female Scaled 1,2,3

1. Complete a series of movements for time
2. WOD will be released one week before competition date.
3. Scaled WOD will be easy enough for average fitness level and will not contain Olympic lifts.
4. Athletes entering RX WOD should have an above average fitness level and expect movements seen in Open Competitions.

Team requirement:
1. Teams of three people, at least one female
2. Only one coach permitted per team

专业赛团队1、2、3名
普通赛团队1、2、3名
专业赛男子1、2、3名
专业赛女子1、2、3名
普通赛男子1、2、3名
普通赛女子1、2、3名

1、限时内完成指定动作;
2、WOD将在比赛日期一周前公布;
3、普通赛WOD针对平均运动水平制定,且不包含奥林匹克举重动作。
4、参加专业赛的选手需有高于平均的运动水平,比赛WOD可参考其他公开赛事中出现的动作。

团队要求:
1、3人1组,至少包含一名女性;
2、每个队至多有一名教练;

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

拥有普通或以上健身经验

报 名 时 间 | Registration Time

July 1st – July 31st

7月1日到7月31日

报 名 请 扫 | Scan to sign up

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News

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Training Times

Monday:
5:00pm, 6:15pm, 7:15pm,
8:15 pm Kettlebell

Tuesday:
6:30am, 1:00pm (30mins), 6:00pm, Basic/Tech(45min), 6:45pm Bootcamp,
7:30pm Power Bodybuilding
7:30pm MMA, 8:30pm Muay Thai

Wednesday: 
6:30am, 5:00pm, 6:15pm, 7:15pm, 8:15pm Kettlebell
7:15pm Muay Thai

Thursday:
1:00pm (30min), 6:00pm Basic/Tech, 6:30pm Bootcamp (45min), 7:15pm Power Bodybuilding, 8:30pm
7:15pm MMA, 8:30pm Muay Thai

Friday:
6:30am, 6:15pm, 7:15pm
7:15pm MMA

Saturday: 
10:00am, 11:00am Gladiator, 2:00pm Introduction
5:00pm Power Bodybuilding
12:00pm MMA

Sunday: 
2:00pm
4:00pm Free Sparring

Open Gym
Mon - Fri 6:30am - 10:00pm
Sat - Sun 9:30am - 6:00pm

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)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)