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CrossFit
We offer CrossFit classes for both new and experienced athletes. All workouts are scalable.Barbell
Our Olympic Weightlifting program is designed to advance your technique, build your strength and increase your speed.CrossHIIT
We offer high intensity interval training classes that focus on endurance, cardiovascular capacity and calorie burn.Mobility
Our mobility classes focus on functional stretching and range of motion activities.Open Gym
During Open Gym, athletes are welcome to come in to use our facilities and equipment to train independently.Personal Training
We offer private training sessions with one of our experienced coaches.
WOD
Partner WOD
April 18, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) For time *partner 1 completes full round before partner 2 goes, run together 800m partner medball run 6 rounds (each) 21 wallballs 15 pull-ups 9 push ups 800m partner medball run
Partner WOD
April 18, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) 15-12-9 Pull-ups Deadlifts 135/105 12-9-6 Pull-ups Deadlifts 185/125 9-6-3 Pull-ups Deadlift 225/155 *partner 1 completes 21 pull-ups and 21 deadlifts, then partner 2 completes 21 pull-ups and 21 deadlifts. Each person does all the work
Partner WOD
April 18, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP30 50/40 cal row 100 push ups 50/40 cal row 150 sit-ups 50/40 cal row 200 air squat *Split reps with partner
Good Ole Bab’s
April 18, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*
Partner WOD
April 18, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP5 *split reps evenly with partner* 50 Box Jumps 100 DB Snatches ME Burpee Box jump overs AMRAP5 50 KB OH Lunges 100 KBS ME cal row AMRAP5 50 HSPU / push-ups / HR push-ups 100 Med … Read More
Murph…Not “The” Murph
April 18, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, … Read More
Good Luck
April 18, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Muscle-ups (Practice and Play Ring MU) Metcon Metcon (Time) 30 Rounds For Time: 5 Box Jumps 4 Thrusters 3 TTB (45/35) 25 Min Time Cap
A Little Bit of Everything
April 18, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Conditioning Metcon (No Measure) 5 x 200m Run Rest 1:1 Metcon Metcon (Time) 30-20-10 Push Press Dead Lift Burpee RX (135/85) RX+ (155/115)
THE TOTAL
April 18, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Deadlift (20 Mins to Build to a heavy Single) Back Squat (20 Mins To Build to a Heavy Single) Press (10 Mins to Build to a Heavy Single) Strict Press
Pump & Chill
April 18, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Pistols (Practice and Pay) Metcon Metcon (No Measure) 400m Front Rack, DOUBLE KB Carry Metcon (No Measure) Accumulate 8 Minutes of KB OH Hold **DOUBLE KB Metcon (No Measure) 100 Cals on the Bike or Rower (for quality)
TESTIMONIALS
Juan Quiles“This box looks great, every detail covered here. Owners and space are very inviting. This is how a box should look and feel. Excited spend more and more time here”
Lindsay VanWinckle“Beautiful facility, knowledgeable and welcoming staff. A great place to work out!”
Rafael Contreras“Great instructors- amazing space – if you want to take your fitness to the next level come check it out!!! I’m going on my 5th month and couldn’t be happier!!!”