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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
19.1
February 21, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target
Week 7 – High Volume – Pull
February 20, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Romanian Deadlift (RDL) (3×8) Sumo Goodmorning (4×10 – Long Flat Spine! ) Push the wieght a little bit. Ab Circuit (6 Times Through) 10 Ab Mat Situps 30 Second Hollow Body Hold 16 Alternating Toe Touch w/ 10lb Plate (8/side)
Open Prep- Wednesday (SIGN UP)
February 19, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 OH Lunges 8 HSPU 10 OH Lunges 16 Pull Ups Rx 53/6 (single arm) ————————— ++ Scaling Options HSPU = Push Ups (hand release) Pull Ups = KB Row ( 10 reps in … Read More
Week 7 – Hang Maxout – Clean
February 19, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Barbell Weightlifting Hang Power Clean (3×3 @ 70% ) Right above knee Hang Clean (2RM) Front Squat (4RM)
Open Prep- Tuesday (I hope you signed up!)
February 18, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Handstand Walk (practice and play) Metcon Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP: 5 Power Snatch 7 OH Squats 9 TTB Rx 95/65
Week 7 – High Volume – Bench
February 18, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Weightlifting Bench Press (3×8 ) Lying Tricep Extension (4×8 ) Starting Strength style combination skull crusher and pull over. Buns N’ Guns Complex (45 Seconds on (Each), 45 Seconds Rest. 4 Rounds ) Standing DB Tricep Extension Single Dumbbell Pullover (Heavy! Can … Read More
Open Prep- Monday (did you sign up yet)
February 17, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the … Read More
Week 7 – Hang Maxout – Snatch
February 17, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Barbell Weightlifting Power Snatch from Power Position (Hip) (3×3 @ 70% ) Hang Snatch (2RM) Overhead Squat (2RM)
Week 6 – High Volume – Row
February 16, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Warm-up Weightlifting Pendlay Row (4×8) Bar rests on floor between each rep. No touch & go. Power Shrug (4×15) Buns N’ Guns Complex (45 Sec. Each, 45 Sec Rest, 4 Rounds) 1.) Barbell Upright Row 2.) Banded Face Pull 3.) Victorian Raise … Read More
Partner WOD
February 15, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (No Measure) With a Partner, Split the Reps 30 Min AMRAP 1500m Row 100 Wall Balls 50 DB Snatches 25 Synchro Burpees 1 Min Plank (as a pair)
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!!!”