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...

Get Started

To get started is easy – call or email to book in for a one on one introductory session at a time that suits. Get familiar with the basic movements needed to function safely and effectively. Start attending classes, or stick with the one on one format or go at it on your own.

If session times do not suit and you have friends you would like to train together with, we can arrange small groups  by appointment.

Private Training

By beginning with private training, you will have a professional, certified trainer develop a workout program that is tailored to suit your exact needs. Whether you are an elite athlete looking to gain that extra competitive edge, an average person trying to shed a few pounds, or even someone that is coming off an injury and trying to break free from a sedentary lifestyle, a personal trainer is the most specialized and effective way to begin your CrossFit journey. Private training is available for individual, partners and also groups up to 6 in your own available time.

Fundamentals

Introduction Classes

The “Intro” class is required in order to participate in any regularly scheduled CrossFit class. The purpose of this class is to learn proper form and technique and get accustomed to the training before entering the main class. In this series of classes, you will be introduced to the basic movements and methodology of CrossFit. This mandatory training reduces the risk of injury and allows every client to learn the proper movements under the watchful eye of a professional trainer. Exercises covered will include Front Squat, Overhead Squat, Dead Lift, Sumo High Pull, Standing Press, Push Press, Wall Ball, Kettlebell Swing, hand release push up, air squat, burpee, pull up, sit up, box jump etc

From here you can go into the group classes or go at it on your own

Group Classes

Most people that start CrossFit begin with the Fundamentals Intro class. There is occasionally an athlete with enough experience and ability to skip directly to our group classes.  If you have experience with olympic weightlifting, calisthenics, gymnastics/bodyweight movements such as pullups, pushups, and squats, and believe that you are decently fit, please contact us in order to discuss this option. Currently we have classes running everyday at various times. WOD “workout of the Day

TIMETABLE 2017 JULY

Group Sessions

Sunday11:00am BOOTCAMP, 2:00pm WOD,4pm Wod basic

Monday– 6:30am wod,5:00pm WOD, 6:15pm WOD, 7:15pm WOD, 8:15pm KETTLEBELL
8:30pm Crosslight(MUAY THAI)

 Tuesday-6:30am WOD, 7:30am WOD,1:00pm WOD/HIIT ,6:00PM WOD BASIC, 6:45pm BOOTCAMP, 7:30PM Power bodybuilding
7:30pm crossfight(Muaythai)

Wednesday– 6:30am wod,5:00pm WOD, 6:15pm, 7:15pm WOD, 8:15pm KETTLEBELL,7:15pm(CROSSFIGHT-MMA),-

Thursday6:30amWOD,7:30am WOD,1:00pm WOD , 6:00pm WOD/HIIT, 6:30pm BOOTCAMP, 7:15PM Power bodybuilding, 7:15pm (CROSSFIGHT-MMA), 8:15pm WEIGHTLIFTING, 8:30pm(CROSSLIGHT-MUAY THAI)

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

Saturday– 10:00am WOD,11:00am GLADIATOR, 12:00PM (CROSSFIGHT-MMA), 2:00pm INTRODUCTION CLASS, 4:00pm Wod basic, 5:00pm Power bodybuilding

Personal Training or private group class available at other times. Please call us to book.

 

1.Please Book you class and confirm your attendance minimum 4 hours prior to class starting time. Call 17765159828, Wechat:iron-dragon, email us crossfitshanghai@gmail.com

 2. Arrive no later than 5 mins before class starting time. Early arrivals can use the time to warm up and stretch.

3. Do to the explosive nature of the workouts and disruptions you will not be allowed in the class if you arrive late.

4.   When you book and do not show you are taking the spot of someone else that wants to train. If you cannot make the class please let us know in advance. Booking privileges will be suspended for continued offenders along with 50 burpee penalty which will count as your next workout.

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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)