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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
Back Body
December 15, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Weightlifting Deadlift (1×2 – 1×3-5 @ 90%, 2×4-6 @ 80%, 1x Max Reps @ 70%) Single Leg Deadlifts ((1×8/Leg, Drop 5-10lbs x10, Drop 5-10lbs x12) x4 ) One leg on a box or bench, preform 5 x 5 single leg deadlifts holding … Read More
Partner WOD
December 14, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) For Time: 60 Deadlifts 60 Burpees over bar 40 Deadlifts 40 Burpees over bar 20 Deadlifts 20 Burpees over bar RX: 135 / 95 lbs RX + 185 / 125 lbs
No Bars- No problem
December 13, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Plank Series 1 Tabata Style for 10 Mins: Right Arm Plank Left Arm Plank Both Arms This plank series is to be done from the top of the push up position, not a “side plank” Pull-ups (10 x 5) 10 sets of 5, … Read More
Chest
December 12, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Weightlifting Bench Press (Heavy 2 – Beat 12/4 – 4×2 @ 90%) Lying Tricep Extension (3×8 ) Starting Strength style combination skull crusher and pull over. Shoulder Complex (1 Min Each, 1 Min Rest, 5 Rounds) A.) Dip B.) Diamond Pushup C.) … Read More
Squats x 3
December 12, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat 3 x 81% 3 x 84% 3 x 87% Metcon Metcon (Time) 30-20-10 Box Jump Step Over (with a KB) KB Swings Push Ups Rx (72/53)
Pull Pull Pull
December 10, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Weightlifting Pendlay Row (1×3 Heavy, 2×4-6 @ 90%, 2×6-8 @ 80%) Wide Grip Pullup (4x max Reps (5-12)) Scale is Wide Grip Negative – 3 Seconds Down Upright Row (4×8 – Superset With Face Pull) Hands wide enough that forearms are perpendicular … Read More
Basics Basics Basics
December 10, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Handstand Push-ups (Practice and Play) If you have HSPU, 3 x 50% of your max Metcon Metcon (No Measure) 21 Min EMOM Min 1: 12 TTB Min 2: 12 Burpees Min 3: 40 Double Unders (100 Singles)
FRAN
December 9, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Weightlifting Cluster (Take 20 Mins To Est Your Best)
Partner WOD
December 7, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 40 Minutes 50 Burpees 400 meter Row 50 Kettlebell Swings (24/16 kg) 400 meter Row 50 Wallball Shots (20/14 lbs) 400 meter Row 50 Push-Ups 400 meter Row
Buns N’ Guns
December 5, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Weightlifting Split Squat (3×8/Leg) Back Rack Single Arm Dumbbell Row (4×8/Arm) Chin-Up (4x Max Reps) Make the first set easy, keep 2 reps in the tank. Match those reps for all sets. Scale = 3 sec. negatives Buns N’ Guns Complex (1 … Read More
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!!!”