WOD

Friday July 01 – IronBorn Concord NH

  A. Warm Up 2 Rounds 5 Pillar to press up 10 Burpees -Then- 1 minute nose to wall handstand hold B. Every 2 minutes for 24 minutes (12 Sets) Performance: Push Press 1 rep Build to today’s 1RM over the course of 12 sets Fitness: Seated Dumbbell Press x8-10 reps Two Handed Bent Dumbbell […]

WOD

Thursday June 29 – IronBorn Concord NH

Announcements We will be closed Monday July 4th, please have a safe and happy holiday! A. Warm Up Practice Overhead Complex 2 Slow Sets: Snatch grip behind the neck push press x5 Snatch Balance x5 Overhead Squat x5 Sotts Press behind the neck x5 Performance: Empty Barbell Fitness: PVC or training bar B. Met-Con Every […]

WOD

Wednesday June 29 – IronBorn Concord NH

Announcements Ladies, please come get your tank tops! We will be closed Monday July 4th, have a safe and happy holiday! A. Warm Up 2 Rounds 25 ft. Lunge + Rotation 1 min. each side banded hip flexor opener 2 Rounds Banded Support Squat x1 min Banded Vertical Stretch x1 min B. Met-Con Performance: Every […]

WOD

Tuesday June 27 – IronBorn Concord NH

Announcements Ladies, your tank tops are in! please make sure to pick yours up! A. Warm Up Practice: Split Jerk Drills 3 Rounds for Quality Of: 5 Shoulder press (45/35) 5 Tall jerks 5 Split jerks B. Every 2 minutes for 24 minutes (12 sets) Power Clean + Split Jerk Performance: Build over the course […]

WOD

Monday June 27 2016 – IronBorn Concord NH

Announcements Ladies: Your tank tops are in, come get them! A. Warm Up 2 Rounds 1 minute foam roll Thoracic Spine 10 Groiners -Then- 2 Slow Rounds Of Cindy B. Every 2 minutes for 18 minutes Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps […]

WOD

Friday June 24 2016 – IronBorn Concord NH

  Announcements Ladies, your tank tops are in! The gym will be closed tomorrow 06/25 A. Warm Up 3 Slow Rounds Goblet Squat x10 KB Cossack x10ea. side -Then- Glute activation circuit B. Back Squat *Set 1: 5 reps @ 65% *Set 2 :4 reps @ 75% *Set 3 :3 reps @ 85% *Set 4 :2 reps […]

WOD

Thursday June 22 2016 – IronBorn Concord NH

Announcements The gym will be closed this Saturday as the staff supervises and participates in The Carnival of Fitness and The Northeast Invitational! Those of you who purchased baseball tees and SFH products: They are at the gym, please pick them up! 21 Day Challengers: Email your coaches tomorrow! A.Warm Up Spiderman Crawl forward 25 […]

WOD

Wednesday June 22 2016 – IronBorn Concord NH

Announcements The gym will be closed on 25 June so we can all attend both the Carnival Of Fitness as well as the Northeast Invitational A. Warm Up Quad Foam Roll x1 min. ea. side 1 Min Groiner Stretch ea. side -2 sets- Band pull apart pronated grip x10 Band pull apart supinated grip x10 […]

WOD

Tuesday June 21 – IronBorn Concord NH

Announcements The gym will be closed on June 25th so we can attend/participate in The Carnival of Strength in Milford MA A. Warm Up 3 Sets Of Eccentric Dorsiflexion x8 ea. side Lateral Box Step Up x5 ea. side DB Press Out x5 B. Every 2 minutes for 12 minutes (6 Sets) Power Clean + Squat […]

WOD

Monday June 20 – IronBorn Concord NH

Announcements Today marks the start of the 21 day nutrition challenge! good luck to all! Join us June 25th for the Carnival of Fitness in Milford MA Due to the carnival of fitness, the gym will be closed this Saturday June 25 A. Warm Up 2 Sets Of: Scapular Retractions x10 Supine Scapular Retractions (Scap […]