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...

USA Weightlifting SPORT PERFORMANCE COACHING & WEIGHTLIFTING COURSE

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USA Weightlifting SPORT PERFORMANCE COACHING & WEIGHTLIFTING COURSE
JULY 8-9, 2017

WSPCC course includes the teaching progressions of the Snatch, Clean& Jerk, and all associated movements. Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport. The course includes theoretical classroom, and practical hands-on portions. Course duration is over one weekend and lasts approximately 13-14 hours divided between lecture and practical training. This course is applicable for Strength & Conditioning/Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches.
Where: Iron Dragon CrossFit
When: July 8-9, 2017 8:00am -5:00pm
Fee: 499 USD

To register
注册网站如下
https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=87998&isPopup=&Tab=Event+Details
名额有限,报名从速哦!

Introduction to Weightlifting Workshop

Suitable for beginners  and anyone that wants to practice there techniques this two hour clinic will get the basic details and fundementals of Olympic weightlifting. Clean & Jerk and Snatch  Friday 6:15-8:15pm 375rmb

Presenter
Internationally renowned Chris Polakowski has coached olympic lifting for 38 years and is a coach for US national team and has trained hundreds of coaches and athletes over the years.Most notably he’s CrossFit Games Champion Matt Fraser’s strength & speed coach.

Address: irondragon crossfit
Floor 3-5,Building 1.1279 West Zhongshan Rd,between Hongqiao Rd and Wuzhong Rd
call:17765159828, wechat:iron-dragon ,
email:  info@crossfit-irondragon.com

CROSSFIT GAMES 2017 OPENS

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CROSSFIT GAMES 2017 OPENS
ANYONE WANT TO JOIN IN WE ARE OFFICIALLY VALIDATING SCORES EVERY SAT 10:00 AM

workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

workout 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

Power bodybuilding class starts from March, 2017

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PowerBodybuilding class is a combination of the three classic lifts squats, bench press and deadlift also additional isolation work to shape the body and bring up weak areas. Join French National Powerlifting champion Soufiane every Tue 7:30pm, Thu 7:15pm & Sat 5:00pm All levels welcome.

booking:
Call: 021-62376780, 17765159828
Wechat: iron-dragon
Email: info@crossfit-irondragon

New coaches for Kettlebell classes!

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Anton from RUSSIAN has good experience to teach with all his passion.and got many prizes.let’s check from the pictures and vedio.
来自俄罗斯的专业壶铃教练Anton,有着丰富的教课经验和充满激情的授课方式,屡次获奖。
kettlbell classes: 8:15pm on MON & WED
Bookings:
Call: 021-62376780, 17765159828
Wechat: iron-dragon
Email: info@crossfit-irondragon

俄罗斯古老的壶铃运动

CROSSFIT GAMES 2017 OPENS 17.2

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CROSSFIT GAMES 2017 OPENS
ANYONE WANT TO JOIN IN WE ARE OFFICIALLY VALIDATING SCORES EVERY SAT 10:00 AM

OPENS 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

STIMULUS:

Grip! The name of this game is smartly managing breaks and transitions. You may need to break things up earlier than you think!

LUNGES:

Putting the dumbbells down is not ideal because it equals another clean to get them up, but you may need to! If you do, try to make it to the turnaround, put them down, take a quick shake out and pick them right back up again!

Full grip on the handles does not mean death grip. Use a modified front rack with the elbows up so you can get the handles “resting” in your palms and the rear heads of the dumbbells sitting on your shoulders (vs. holding them out in front of you!).

TOES-TO-BARS:

These are not big sets, but they will not feel super easy after the first round. If you break them up, take quick breaks and hop back up on the bar. Tried and tested, quick doubles or singles will be faster than larger sets with longer rests.

You will want to get through the toes-to-bar rounds as quickly as possible to have the time you need in the rounds with bar muscle-ups.

CLEANS:

These get annoyingly hard!

Use a true power clean vs. a muscle clean. A small amount of not pulling so high rep after rep can help with grip.

By the third and fourth sets of these, I had to break them up into two sets. Remember, do not drop after 8 (last rep) and then have to re-clean the dumbbells to get going on the lunges!

BAR MUSCLE-UPS:

For most of us, these are big sets of bar muscle-ups. You will be feeling your grip and breathing hard when you get to these, so if you are normally confident in sets of 3 or 4 or 5, subtract at least 1 or 2 reps from that to avoid going to failure. I failed 2 or 3 muscle-up reps. Had I broken them into smaller sets from the outset, I likely would have gotten through them all.

Do not get discouraged if you do not have a bar muscle-up. The Open has a special magic that helps us achieve things we could not before. So, get through the toes-to-bar rounds as quickly as possible and then use all your remaining time to try to get one bar muscle-up.

BREAKS AND TRANSITIONS:

For many of us, large chunks of this workout will need to be broken up into smaller sets, so you must pay attention to your rests. You want enough of a break to successfully tackle the next set, but do not let the time get away from you. Try using a little ritual­–i.e., three big breaths, a short walk, clapping your hands a few times, etc., to set a deliberate rest period and stick to it.

Use transitions wisely to shake your hands out, breathe, etc. But again, try not to let transitions get too long. Always get on to the next movement a little sooner than you want to.

MOST IMPORTANT:

Have fun, enjoy the community around you and give everything you’ve got!

Good luck!

LINK:2017 OPEN WORKOUTS 17.2

CROSSFIGHT CLASS AT IRONDRAGON

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CROSSFIGHT-TAE-BO: EVERY WEDNESDAY AND FRIDAY 6:15PM
EVERY SUNDAY 2PM

CROSSFIGHT-K1: EVERY WEDNESDAY AND FRIDAY 7:15PM
EVERY SUNDAY 3PM

CROSSFIGHT- MUAY THAI: EVERY MONDAY AND WEDNESDAY 12:30PM
EVERY TUESDAY 7:15PM
EVERY THURSDAY 8:30PM


News

全新全能挑战赛-China Throwdown-Battle on the Bund即将开始!
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FREE FRIDAY IS COMING BACK
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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)