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...

What is CrossFit

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.  The program delivers a fitness that is, by design, broad, general, and inclusive. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is the perfect application for any committed individual regardless of experience. The same routines can be used for elderly individuals with heart disease and cage fighters one month out from televised bouts. Load and intensity may vary; but the programming never changes.  The needs of Olympic athletes and our grandparents differ by degree not kind.  Fireman, school teachers, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.  Thousands of athletes worldwide have followed the workouts site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Put simply, CrossFit is a training system that prepares you for whatever life can throw at you.  Workouts are short & intense, and incorporate elements of gymnastics, olympic & power lifting, rowing, track, bodyweight calisthenics and circuit training.  The training is hard and uncompromising, but you will be in the best shape of your life!  The group environment is competitive but friendly, and will push you to perform at your best. (Courtesy of CrossFit. Inc.)

“All CrossFit  gyms and trainers are not the same”

With the sudden growth and popularity of CrossFit worldwide many people, trainers and gyms are jumping on the bandwagon. The main reason is simple, its works!

Every trainer and Crossfit box applies their own experience,programming and take on the CrossFit method.  There are now CrossFit for sport specific training such as football, swimming, kids and  mixed martial arts, military and for pure competition etc.    There are wide variance in types of training and skill of the trainers. And the training system is continually evolving without boundaries. Every year the sport continues to grow and athletes are performing different challenges better and better.

On one side this is a good thing as more people enjoy the benefits of the training and the market continues to grow. Unfortunately, on the other hand many average/new gyms and instructors are reinventing themselves and simply using the CrossFit name to boost their credibility.

The technical movements of Olympic weightlifting and gymnastics found in CrossFit  are different than conventional gym exercises and takes years to master and can definitely not be learned in a few days or taught by anyone.

Over the past year there’s several gyms across China popping up all claiming to be CrossFit gyms or offering some form of “CrossFit”.  Do your research and try different trainers and gyms to find out which are legit, qualified  and safest for you.

The CrossFit Games: FINDING THE FITTEST ON EARTH

(Extracts and full details from Games.CrossFit.com)

The CrossFit Games are the world’s premier test to find the Fittest on Earth ™. They are world-renowned as a grueling test for the world’s toughest athletes, and a thrilling experience for spectators. Since their inception in 2007, the CrossFit Games have become “one of the fastest growing sports in America,” according to Forbes. There is no other true test of fitness.

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The Games were created to fill a void; no other true test of fitness existed. From Ironman triathlons to the NFL, all other athletic events neglected to accurately test fitness. Even decathlons, while testing a relatively wide range of abilities, missed vital components of physical fitness.

CrossFit Games events are composed of a broad range of functional movements. Functional movements move large loads, long distances, quickly. These movements also form the basis of our exercise program. Make no mistake, however, the CrossFit Games are designed to test, not train fitness. The goal is to find the fittest athletes, not to produce an easily replicable workout program.

A key element to a fair test of fitness is the unknown and unknowable. Athletes can’t train for what they don’t know. At each CrossFit Games, the athletes engage in a series of challenges unknown to them until right before the competition. The combination of highly trained athletes and unknown workouts makes for an explosive mix.

May Only the Best Win

The Games are a playing field where the fittest athletes are given a chance to distinguish themselves through consistently exceptional performances. In a single weekend, the CrossFit Games test athletes’ capabilities across broad time and modal domains. We intentionally include a wide variety of different event types. In the past, these have ranged from dusty hill sprints to sandbag carries, and ocean swims. Future events will contain even more surprises.

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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)