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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
Foundations
September 19, 2017220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 6 Updated (No Measure) Clean -Position Work -Hang Power Clean Options… (PVC-Med Ball- Barbell) METCON EMOM8 8 Med Ball Front Squats and 8 Sit ups Cash out! AMRAP8 100m Run 5 Burpees
Slow and Heavy
September 19, 2017220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Core Complex (2 times through) 30 Second: Hollow Rock 30 Second:Rest 30 Second: HS HOLD 30 Second:Rest 30 Second: Arch Hold 30 Second:Rest 30 Second: Plank 30 Second:Rest Power Clean + Jerk & Cluster (30 Min EMOM- Alternating Min 1 and Min 2) … Read More
Foundations
September 18, 2017220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 5 Updated (AMRAP – Rounds and Reps) Thruster -Strict Press -Push Press -Front Squat -Thruster *PVC–>barbell—>add load where appropriate. AMRAP7 7 Thrusters 7 Burpees
WTF is a burpee pull up…glad you asked..
September 18, 2017220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Front Squat (20 Mins to work to a heavy 5..then 2×5 @85%) Metcon Metcon (Time) 3 Rounds for time: 10 Front Squats (60% of heaviest 5) 10 Burpee Pullups 30 Second Rest
Foundations
September 17, 2017220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 4 Updated (AMRAP – Rounds and Reps) Press Push Press Push Jerk METCON AMRAP12 200m Run 20 Lunges 10 KB Push Press
A case of the Monday’s
September 17, 2017220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Dips (Dips + Ring Kip Practice) Ring Dip Practice. If you have dips, 5 x 3 Dips, 2-2-2-2 Tempo If you do not have dips,hold ring support on the top and bottom. EVERYONE- 3 Sets of 5 Ring Kips Metcon Metcon (AMRAP – … Read More
Foundations
September 16, 2017220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 3 Updated (No Measure) Pull ups -Hollow Body -Arch -Kip Ring Row METCON EMOM18 1) 10 Ring Rows 2) 5 Burpees PLUS 30 second Hollow Body 3) 10 Knee to Elbows
Partner WOD
September 15, 2017220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Reps) With a partner…2 Mins Per Round, 3 times through Over Head Squat Cal Row Push Press Bastards Rest (95/65)Fight Gone Bad Style
Foundations
September 15, 2017220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 2 Updated (AMRAP – Rounds and Reps) Deadlift Deadlift 3 sets 5 reps Ascending in weight. METCON AMRAP8 8 Kettle bell deadlifts 5 Box Jumps
Pump & Chill
September 14, 2017220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Max Height Box Jump (Distance) Max Height Box Jump Box Step Ups (5 x 10) With a kettlebell, preform a single let step up Deadlift (20 Mins to work to a heavy 3)
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!!!”