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22 Aug
by: Published in Uncategorized

Team WOD: For time:

4K Run

In order to run you must first complete:

50 Burpees
50 Hang Power Clean (95/65)
50 Push Press (95/65)
50 Hanging Knee Raise or Toes to Bar
50 Front Squats (95/65)
50 Wall Balls (20/14)
50 Pull Ups
50 Box Jumps (24/20)

Two partners complete the 50 Burpees, then each run 400M (one after the other). Follow this pattern until the last run after the Box Jumps.

==

Almost there…

I am, of course, not talking about my birthday (which coincidentally is almost here).  Instead, for once, I am talking about the GRID match between the Boston Iron and the Miami Surge.  If you don’t have tickets, we have free tickets for ya!  If you would like to volunteer and get some free swag / have a great time, we are still looking for a few good men or women!

If you would like some tickets, please email:  socialmedia@thebostoniron.com

If you would like to volunteer, please email:  andrew@thebostoniron.com

Happy GRIDing to you,

CG
==

21 Aug
by: Published in Uncategorized

Want some free Boston Iron Swag?  We are looking for a few volunteers to help out on the day of the match.  If you are in the mood for a free lunch, some sweet swag, and a good time, then email andrew@thebostoniron.com for more information!

Pre WOD:

Skin the Cats
Hanging L-Sits
Floor L-Sits

WOD 1: 3 rounds for time of:

50 Double Unders
15 Back Squats (95/65)
15 Burpees

WOD 2: 3 rounds for time of:

50 Double Unders
15 Back Squats (95/65)
10 Handstand Push Ups

==

You aren’t the Froning
You can only be you
My love is aplenty
Not reserved for a few

So listen up people
Listen to your coaches
Please heed our advising
When your limit approaches

We don’t say all these things
For the sake of distraction
We love what we do
And the need for instruction

Thank you for reading
Thanks for your attention
Thanks for all of the love
And your comprehension

That was awesome,

CG

==

20 Aug
by: Published in Uncategorized

Please Read!

This Sunday, history is going to be made in New England and our very own coaches, Jessa Lemoine and Justin Wright are going to be right in the middle of it…

The opening match of the Boston Iron will be taking place this Sunday against the Miami Surge at the Tsongas Center in Lowell. The Iron have decided to give complimentary tickets to ALL RCFBB members so if you haven’t gotten your tickets yet, please email socialmedia@thebostoniron.com and let them know that you’d like a ticket.

The following is the schedule of events for the event this Sunday:

* Free transportation to and from the Commuter Rail station in Lowell to the Tsongas Center
* Tons of event parking right outside the center
* Family Fan Fest starts at 11:00 (food, beer garden, giveaways, contests, ticket upgrades, and much more)
* Match runs from 2:00 – 4:00 and you’ll be able to meet the athletes right after!

Come out and watch some of the biggest names in the community like Spencer Hendel, Lauren Brooks, Dani Horan, Nick Urankar, and Lindy Barber.

For any other questions please email socialmedia@thebostoniron.com

Pre WOD: 20 mins to find a heavy set of:

3 Front Squats

WOD 1: For time:

20 Sit Ups
20 Russian Kettlebell Swings (24/16)
20 Sit Ups
15 Russian Kettlebell Swings (24/16)
20 Sit Ups
10 Russian Kettlebell Swings (24/16)
20 Sit Ups
5 Russian Kettlebell Swings (24/16)
20 Sit Ups

WOD 2: For time:

20 Toes to Bar
20 Russian Kettlebell Swings (32/24)
15 Toes to Bar
15 Russian Kettlebell Swings (32/24)
10 Toes to Bar
10 Russian Kettlebell Swings (32/24)
5 Toes to Bar
5 Russian Kettlebell Swings (32/24)
20 Toes to Bar

==

Now back to the story
That lady from Shmexas
Nothing that rhymes
So orange and purple

Don’t tell me you know
How to move with a bar
You shake with the skill
Of a tireless car

Don’t think I hate drop ins
That’s a silly mistake
I don’t take to people
Who give me an ache

Come all through the door
From aclose and afar
But please keep at home
You’re need to be the star

Grand Finale tomorrow,

CG

==

 

 

 

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