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Our Programs

The Olympic Lifting class is coached by Julie Glover and is designed for athletes interested in Olympic Lifting competition and those looking to improve the quality of movement for CrossFit. All levels are welcome to participate. Coach Julie G focuses on preparing athletes for lifting competitions and believes learning proper technique from the beginning of the CrossFit experience is imperative. Under the guidance of Neal Thompson, Coach Julie G has developed her program to teach mechanics before bad habits are learned. This class is run on Tuesday evenings at 6:30 and Saturday mornings at 10 a.m. Before entering the Saturday class it is a requirement to attend 4-6 supervised classes with Coach Julie G.
For more information please email: [email protected]

The Purpose of our competitor’s class is to help interested athletes prepare for competition. The expectation is a commitment from the athlete to increase the quality and intensity of the work in and out of class time. Please adhere to the following requirements:

You must know all the movements we use in the regular program for the gym. No exceptions.
You must have a solid understanding of how a CrossFit class flows.
30 minutes of mobility before class. You can not reach new levels without putting in the time
We are teaching advanced movements and having basic CrossFit knowledge is important. Coaches will be assessing skills and assigning extra work outside of class.

This class is held on Thursdays starting at 6:30 p.m. We require athletes to arrive at 6 p.m. to perform mobility specific to your needs. The programming for the competitor’s class had additional skill work following regular class WOD. Anyone interested in furthering their skills or learning new skills is encouraged to attend. Coach G2 and Coach Jason will be running the class. At each class advanced movements will be introduced and broken down into progressions. Work on virtuosity ~ the most important part of training at a higher level ~ doing the common uncommonly well!

RenegadeRowingOne of the original sports in the modern Olympics, Rowing is a sport that demands superior technique. It requires individual discipline as well as teamwork. Athletes sit in a long narrow boat facing backwards and use either one or two oars to help propel the boat forwards. Rowing requires total concentration to harness the power and precision needed to race. Competitive rowers usually race head to head on flat water over a distance of 2 kilometers or against the clock over 4 to 6 kilometers. The rowing stroke is a universal motor recruitment pattern and is performed in a wave of contraction from core to extremity. It is one of several functional movements employed by CrossFit. Functional movements are compound movements that utilize multiple joints. They are natural, effective and efficient locomotors of body and external objects. No aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly (Glassman, 2010). In rowing that would be the capacity to move a boat over 2,000 meters as fast as possible, the goal of every competitive rower. Collectively, these three attributes, load, distance and speed, uniquely qualify functional movements for the production of power. ( Glassman, G. (2010, May 15). CrossFit level 1 training guide. The CrossFit Journal, 1-115. Retrieved fromhttp://journal.crossfit.com/2010/05/crossfit-level-1-training-guide.tpl)
ROWING CLUB AT CROSSFIT BOSTON

The Rowing Club at CrossFit Boston is a group of individuals looking to take their training to the next level by combining Rowing and CrossFit. All that is required to be in the Rowing Club is an open mind, a willingness to learn and work hard, and a training partner. Rowers at CrossFit Boston team up with a training partner and follow Coach Pat’s Blog on RenegadeRowing.com. Whenever you complete a Rowing WOD post your results to the comment section of that blog post and Coach Pat will get back to you with feedback. Coach Pat programs five workouts a week for Renegade Rowing and the CrossFit Rowing Facebook Page.
INDIVIDUALIZED COACHING AND FEEDBACK

If you and your training partner are looking for feedback and instruction to improve your form or strategy when attacking Rowing WOD’s then get in touch with Coach Pat at [email protected] or post your questions to the blog.
ROWING WORKSHOPS

Renegade Rowing will be offering Rowing Workshops at CrossFit Boston throughout the year for those members of the Rowing Club looking to increase their knowledge of the stroke, their efficiency, and their ability to crush Rowing WOD’s in competition. Keep an eye on the events page for the next available Rowing Workshop.
ROWING ON THE WATER

Every year Renegade Rowing holds tryouts for the Renegade Rowing Team. Renegade Rowers compete on the water at Regattas throughout the Summer and Fall as well as every winter at the Renegade Rowing League and CRASH-B Indoor World Rowing Championships. Members of the Rowing Club at CrossFit Boston looking to tryout will need to have an established training partner, know how to execute Rowing WODs according to the Renegade Rowing Blog, and know their results for the peak power, 1 minute, 500m, 2k, and 5k Tests on the Concept 2 Ergometer.

CROSSFIT KIDS BOSTON: GYMNASTICS, CARDIO-ENDURANCE & WEIGHT LIFTING

The beauty of our CrossFit KIDS program is that we don’t specialize in any one sport. We use three different modalities in training our athletes: gymnastics, cardio-endurance and weight lifting. Our program aims to train all kids and teens to meet the most general and adaptive type of fitness level possible. While we are able to prepare kids and teens to meet the demands of their own sport, our primary goal is to teach them about living healthy.As a parent deciding where to invest your child’s time, CrossFit is the best method of training. We believe in teaching kids what it means to live virtuosity ~ To do the common uncommonly well! There are not short cuts in life and certainly not in the box!

To learn more about CrossFit KIDS Boston visit our website:
cfKidsLogo

IRON KIDS

IRON KIDS is our personal training program for kids and teens. It is tailored to fit the needs of your child. We have kids who need a weight loss program, kids with physical disabilities who need to learn basic functional movement before they enter group training, or kids who need specific sport training.
COST

$75 per 45-minute session
$100 per 60-minute session
PARENT & CHILD TRAINING

This program was developed to provide a fitness program for parent’s looking to have fun with their son or daughter in a positive physical activity. We teach basic functional movement and incorporate weight lifting in a progressions program. Girls and boys are required to be between 4th and 12th grade.
$125 per 60-minute session

WHY CROSSFIT TRAINING FOR WOMEN?

Strong IS Beautiful! At CrossFit Boston Iron & Grit we are about building confidence. We understand that for some women CrossFit can be intimidating. We have created a program specifically for women because we believe CrossFit is for everybody. If you are recovering from recent childbirth, never participated in sports, returning from years of a sedentary life style and/or have never lifted weights this is the program for you. We have seen great success and want you to be a part of our awesome group.

CrossFit can truly change your body and health. Our knowledgeable coaches can help you achieve your personal fitness goals. We use a weight lifting progressions program that teaches the elements of all of our lifts. We incorporate gymnastics and metabolic conditioning and create WODs (workouts) that are scalable to each participant’s ability. Our workouts create endocrine and neurological adaptations that over time will change your health and keep you thriving as you age.

Changing your health can start today. It won’t happen over night but you will see changes within 4 months. Join us for a free trial and you will be impressed with the CrossFit training method.
DETAILS AND PRICING

Our classes are purposefully small ~never more then 10 women. All lifting, WODs and movements are carefully monitored.
Days and Times:

Mondays/Fridays @ 8:00 & 9:30
Tuesdays/Thursdays @ 9 a.m. & 10 a.m.

Small Group Cost:

12 Classes = $720 ($60 per class)
18 Classes = $900 ($50 per class)
24 Classes = $960 ($40 per class)

This program is designed to instill competency in the numerous movements utilized in CrossFit training and ensure you are fit enough to safely join the group classes.

The Fundamentals Program consists of private sessions conducted with one of our professional coaches and at times an apprentice. You will become familiar with a wide variety of movements including olympic weightlifting, rowing, gymnastics, and kettle bells. During these sessions will we also teach you the importance of proper nutrition, mobility, and injury prevention.

We believe that this step is invaluable to your long term success in health and fitness. Beginning your journey at CrossFit Boston with personal training will serve 3 purposes:

It will give you individual attention with movements that are technical and require time and practice. We are not going to through you into a class performing barbell snatches and handstand push-ups on your first day. We want to give you the confidence and tools to excel with all of the movements.
It’s all about you! When you are first starting out, it is important that we learn if you have any limitations, weaknesses, or injuries. With personal training you can move at your own pace and set the table for long term success.
We are community. During the personal training sessions we will have the opportunity to get to know YOU. Your goals, your ambitions, your obstacles and challenges. This will allow us to better serve you and help you achieve your mission.

Cost:

1 on 1 Personal Training Sessions – $85 per session
2 on 1 Personal Training Sessions – $60 each per session

At the end of each session your Coach will evaluate your progress based on proven benchmarks. Most new trainees will be ready to move into classes after 10 sessions.

**If you already have experience with CrossFit and/or you have trained at a collegiate/professional level, we will conduct a session to take you through a myriad movements we utilize in our training. Upon completion, a determination will be made by your coach as to whether any additional sessions are necessary. If it is determined an athlete is prepared to enter into Group Classes, then we will allow you to hit the ground running. Our main priority and goal is your success and safety in our program.**

In our group classes the focus will be on training to the margins and increasing your work capacity. The pace will be fast but you will be prepared after completing your Elements Program. In your class you will be surrounded by other like minded individuals that are seeking the most effective training in the world. Our Coaches are World Class and they will lead you to a level of fitness greater than you can imagine!

Membership Options:

Unlimited Training – Month to Month: $237
Unlimited Training – 12 month commitment: $213
Unlimited Training – 12 month Paid in Full: $2365
Student/Teacher – Month to Month: $197
Military/LEO/1st Responder – Month to Month: $197

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