At Iron Cowboy CrossFit, we believe performance and health don’t stop when you leave the gym. Recovery, fuel, and long-term health all start with what you put on your plate. CrossFit’s base is built on great nutrition. That’s why we’re excited to announce our new partnership with Bench Y Livestock, giving our members access to locally raised, grass-fed, grass-finished beef you can trust. This partnership makes it simple for our community to buy quarter, half, or whole beef shares, giving you direct access to premium beef from ranchers who care about how your food is raised. A Trusted Source of Real Food Not all beef is created equal. Most store-bought beef comes from large-scale operations where cattle are sold to feedlots, fed grain-based diets to pack on quick weight, and often treated with hormones or unnecessary antibiotics. Through Bench Y Livestock, Iron Cowboy members now have access to beef that...Read more

At Iron Cowboy, our core service will always be CrossFit. That’s our foundation, our community, and our primary training philosophy.But we also offer a stand-alone bodybuilding program—something that works great for: Members who want additional muscle-specific work Anyone looking to escape the “typical” global gym environment Those who want 24/7 access but prefer structured lifting over classes This blog will help you understand the different pieces of our bodybuilding program and how to use them based on your goals. Understanding the Structure of Our Bodybuilding Programming We break the bodybuilding track into a few clear categories. Each one serves a different need depending on time, goals, and training style. 1. The Standard Bodybuilding Program (6 Days/Week) This is the classic split-style approach you’ll see most bodybuilders follow: 6 days per week, focused on specific muscle groups One day with optional recovery work Designed to maximize muscular stimulus while managing fatigue...Read more

This post isn’t meant to demonize any specific training method or sport. It’s simply meant to shine a light on the false realities often portrayed on social media. Platforms like Instagram and TikTok are notorious for distorting reality — whether it’s luxury vacations, expensive cars, or “perfect” lives. But the illusion I’m talking about here is the one surrounding extreme physiques — the kind that many people mistakenly view as the ultimate picture of health, or something that’s actually sustainable long-term. Let’s be honest: many of those images are heavily edited, perfectly lit, and timed during peak physical condition. And while I’ll generalize a bit here, the bodybuilding community is most often associated with posting “physique updates,” flexing videos, and competition photos. To be clear, this isn’t a knock on bodybuilders. The work, discipline, and sacrifice that go into preparing for a show are nothing short of incredible. These athletes...Read more

🦃 November is here! We have a lot of exciting things in the works, I have been eager to share them with you all as we approach the end of the year. First being that this is how you will see the newsletter each month as a member. We will send a link via text/email out each month when it’s posted, so you can open it directly to this post. I hope everyone is enjoying the latest cycle of Front Squat/Overhead Squat, Power clean, and Bench press we have been working on. Not much longer, and we will have our retest. Member of the Month This month, we are picking two athletes for M.O.M. First is Doni Drake – Doni was nominated because she has been so consistent this last year. She started at the gym in May of 2024, coming occasionally, but from September 2024 to this September 2025,...Read more

2026 Iron Cowboy New Year Nutrition Challenge Challenge Duration: January 5th – February 15th, 2026 (6 Weeks)Cost: $25 per person / $50 per teamPrize: 💰 Cash Jackpot! — 100% of entry fees go straight to the winning team. WHAT IT’S ABOUT Rather than demonize people for feeling motivated going into the new year we want to actually help you capitalize on that motivation. We know its fleeting, so if we can get you to actually see progress in that 6 weeks, you hopefully see how hard work and commitment = results. The Iron Cowboy Nutrition Challenge is a 6-week reset to kick off your year with momentum. It’s not a diet — it’s about learning how to fuel performance, recover better, and feel your absolute best. You’ll dial in your food, hydration, sleep, and consistency — the things that truly move the needle inside and outside the gym. WHAT TO...Read more