WOD

August 1 – IronBorn Concord NH

      Join us at CrossFit reach on August 21st! We have will have modified hours Monday August 8th in the afternoon. Please stay tuned.   Warm Up Vertical Lunge side stretch x1:00 ea. side Squat Therapy x1:00   FITNESS A. Four sets of: Romanian Deadlift x 6-8 reps Rest 45 seconds Dumbbell Reverse […]

WOD

July 29 2016 – IronBorn Concord NH

Announcements Join us at CrossFit reach on August 21st! We have will have modified hours Monday August 8th in the afternoon. Please stay tuned. This Saturday we will be closing at 11am instead of 1PM   Warm Up Coaches Choice   PERFORMANCE & FITNESS A. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & […]

WOD

July 28 – IronBorn Concord NH

Announcements Join us at CrossFit reach on August 21st! We have will have modified hours Monday August 8th in the afternoon. Please stay tuned.   Warm Up Superhero Complex x25 ft 2 Sets Band pull apart x10 Pillar to press up x5   PERFORMANCE & FITNESS A. Three sets of: Bench Press x 4-6 reps […]

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Wednesday Recipe – Italian Stuffed Peppers

By Tiffany Soper Tiffany@cfironborn.com   Stuffed peppers Ingredients: 4 large green peppers 1 pound ground turkey 1/2 yellow onion diced 1 can tomato sauce 1 cup cooked rice Salt, pepper and Italian seasoning to taste Directions: (I always pre cook peppers for 20 mins at 375 before adding stuffing and cooking) Brown onion with olive […]

Blog, WOD

July 27 – IronBorn Concord NH

Announcements Join us at CrossFit reach on August 21st! We have will have modified hours Monday August 8th in the afternoon. Please stay tuned.   Warm Up “The Agile 8” Foam roll IT band, piriformis, Abductors -Then- V sit rollover x8 Hip rotation x8 Groiner x8 Frog jump x8 first baseman stretch x8   PERFORMANCE […]

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Transformation Tuesday – Wayne’s Story

This week we are profiling our favorite hunter/CrossFitter, Wayne Dimond! Recently Wayne celebrated his 1 year anniversary at IronBorn, and he’s been incredible to work with. Here’s a quick snapshot of Wayne and how he feels about his time at IronBorn: How long have you been at IronBorn?¬†– I just passed my 1 year anniversary. […]

WOD

July 26 – IronBorn Concord NH

Announcements Join us at CrossFit reach on August 21st! We have will have modified hours Monday August 8th in the afternoon. Please stay tuned.   Warm Up Mobility Couch¬†Stretch x 2 minutes ea. leg Banded Vertical Lunge x 2 mins ea side 2 Rounds 15 narrow hand push ups 250m. row Performance & Fitness A. […]

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July 25 – IronBorn Concord NH

  Announcements Join us at CrossFit reach on August 21st! We have will have modified hours Monday August 8th in the afternoon. Please stay tuned.   Warm Up 3 Rounds of: The Barbell Continuum 1 Deadlift 1 SDHP 1 Power Clean 1 Front Squat 1 Push Press 1 Squat Clean 1 Push Jerk 1 Snatch […]

WOD

July 22 – IronBorn Concord NH

  Announcements Join us at CrossFit reach on August 21st! Please make sure you have placed your tank top pre order by this Friday We have will have modified hours Monday August 8th in the afternoon. Please stay tuned.   Warm Up Mobility Accumulate 2 minutes in the bottom position of your squat 2 Rounds […]

WOD

July 21 – IronBorn Concord NH

Announcements Join us at CrossFit reach on August 21st! Please make sure you have placed your tank top pre order by this Friday We have will have modified hours Monday August 8th in the afternoon. Please stay tuned.   Warm Up Practice Sotts Press 3×5. Use a PVC if you are struggling with a barbell […]