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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. 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!

Renegade Rowing

One 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.

Our Kids and Teens Program is designed to develop a lifelong love of health and fitness and it is designed with the child in mind to develop the neurological, cognitive and motor skills.

We require our young trainees to enter into private training prior to joining any group classes just as we do with our adults. Here they will establish a bond with their coach while learning the basic movements and gym etiquette.

Once your child graduates into our group training, the class structure will consist of a warm-up, skill work, followed by the workout for the day, and finishes with a fun fitness related game.

There are 3 levels of classes that we offer: Pre-Kids, Kids, and Teens.

  • Pre-Kids (ages 3-6) – Meets 1 class weekly
  • Kids (ages 6-12) – Meets 1 class weekly
  • Teens (13+) – Meets 2 classes weekly

Fees
Private Training Sessions (required)
$77 each session
Pre-Kids: 5 sessions
Kids: 7-10 sessions for a New Client; 5-7 sessions for a Pre-Kids Graduate
Teens: 15-20 sessions New Clients; 5-7 sessions for Kids Graduate
Group Training Sessions (5 month commitment)
Pre-Kids and Kids: $129 monthly or $580 Paid in Full Upfront
Teens: $225 monthly or $1000 Paid in Full Upfront

The idea was that while CrossFit is broad, general, and inclusive, it’s a fact that older athletes have different needs based on a number of things including pre-existing injuries (sports and non sports related), health issues, longer recovery times, decreased muscle and bone density, etc.

Older athletes need an environment that is a strength and conditioning program geared toward them, but that is also a learning environment. The learning aspect is that whether they were athletes earlier in their lives, or never participated in a sport, there is knowledge to be shared about our aging bodies and how to prolong our health and activity level so we can continue to be strong and healthy for years to come.

The Masters classes aren’t any easier, they’re just different. Meaning, these aren’t scaled down versions of regular workouts, these are as intense and difficult as anything you see for the regular workout of the day (WOD). The difference is that you do them in an environment of your peers, with special instruction geared toward your needs. As in everything CrossFit, all movements and weights are scalable to your particular strength, skill level, and limitations.

The Masters class currently meets twice a week on Tuesday and Thursday mornings.

Complete the contact form to the right and get started with Coach Kari T today!

Coming Soon…

What?
We offer group classes 6am, 7am, 8am, 12pm, 4:30pm, 5:30pm, and 6:30pm weekdays. We are open on the weekends both Saturdays and Sundays too. Classes are limited to 15 people to ensure each participant receives attention each session, this is not a class filled with 20-50 people packed in too close

Why?
Your life is busy with commitments from family, friends and work. What about your commitment to being the best you? With  so many class time options, you can uphold that commitment!

Also, our morning coaches do not coach in the evenings and our evening coaches do not coach in the mornings. This will ensure that you will not arrive to class with a burnt out disinterested coach. Our coaches work 20-30 hours per week and earn professional wages and ultimately will have the energy and enthusiasm to lead you to become Wicked Fit. For Life!

Coming Soon…

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