Hold Fast Iron

"As iron sharpens iron, so one person sharpens another." Proverbs 27:17

Hold Fast Iron is dedicated to sharpening the lives of others.  


Difficulties strengthen the mind, as labor does the body.
— Seneca

CrossFit Motivation




For time:

30 ring muscle ups

DT 5 rounds

12 deadlifts men 185lb / women 135lb

9 hang cleans men 185lb / women 135lb

6 push press men 185lb / women 135lb


30 bar muscle ups

30 squat snatch men 185lb / women 135

15 thrusters men 185lb / women 135lb

15 box jumps men 30in / women 24in

12 thrusters men 185lb / women 135lb

12 box jumps men 30in / women 24in

9 thrusters men 185lb / women 135

9 box jumps men 30in / women 24in

Scale as needed


Look! Up in the sky! It’s a bird! It’s a plane! The most recognized superhero in pop culture, Superman has been elevated to mythic folkhero status. Rocketed to Earth from the dying planet Krypton, baby Kal-El was found by a farming couple who named the boy Clark Kent and raised him as their own. Discovering his enormous powers, they instilled in him strong moral values—and inspired him to become a hero.  - Sourced from DCcomics.com


20 min AMRAP (as many rounds and reps as possible)

First 10 Min

5 squat clean men 185lb / women 135lb

50 yard bear crawl

5 shoulder to overhead men 185lb / women 135lb

Second 10 Min

5 overhead squat men 185lb / women 135lb

50 yard bear crawl

5 sumo deadlift high pull

50 yard bear crawl

Scale as needed,


On one dark day, the planet wept as the World’s Greatest Super Hero fell. No one will ever forget the day that Superman died. Nor will they forget the name of the monster responsible—Doomsday. A creature whose rampage of destruction and violence could only be stopped when the Man of Steel made the ultimate sacrifice.  - Sourced from DCcomics.com

Hold Fast Music Video by San Holo