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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
Michael
December 8, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Michael (Time) 3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-upsIn honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.To learn more about Michael click hereBack … Read More
QUADSZN
December 7, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns Deficit Rear Foot Split Squat (3 x 8-10 reps/ leg ) *Goblet Position with KB*TEMPO: 21X1 *SUPERSET with: Russian Twists *REST: 90′ Russian Twist (3 x 20 (total) ) Contralateral Mix Rack Isometric Split Squat Stance Hold … Read More
Partner WOD
December 6, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (Time) With a partner, 2 Rounds For Time: 5,000m Row 100 DB Lunges 100 DB Hang Cleans 1 DB + 1 Rower per team
Lets dial it in
December 4, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Snatch Complex (Take 20 Mins to Build ) 1 Hang Power 1 Hang Squat 1 Full Squat Metcon Metcon (No Measure) 12 Min EMOM Min 1: 12 TTB Min 2: 3 Power Snatches (75% of your complex) Min … Read More
Big Booty Pump
December 3, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Weighted Bulgarian Split Squats (Use DB Or KB’s for sets of 5-7 x 4 sets on each ) Metcon Metcon (Time) 7 Min Cap: 40 Box Jumps 40 Power Cleans (95lbs) 40 Box Jump Overs At the 10:00 … Read More
How them legs feeling?
December 2, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Handstand Push-ups (4 x 50% of your ME) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Single Arm DB Push Press (50/35) 40 Push Ups 60 Sit Ups
UPPER BODY FALL
December 2, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns KB Clean + Pressing Windmill (3 x 6/side) *SUPERSET with Windshield Wipers *REST: 90′ Windshield Wipers (3 x 12 (total), wtd if you can) S/A Bottoms Up Seated KB Strict Press (3 x 6-8/ side) *TEMPO: 30×1 … Read More
Our Favorite Sister, Fran
December 1, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Weightlifting Front Squat (Find a “tired” 3RM)
Partner WOD
November 29, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (AMRAP – Reps) 3 Rounds, 1 Min on 1 Min off, to accumulate the most reps as a team Min 0-2: Power Snatch Min 2-4: Burpees over the bar Min 4-6: Sumo Deadlift High Pulls Min 6-8: … Read More
Lets just sweat this out
November 28, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Metcon Metcon (AMRAP – Rounds) 40 Min AMRAP 5 Strict Pull Ups 10 Weighted Med Ball Sit Ups 15 Wall Balls 20 Cal Row 25 Double Unders (75 single unders)
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!!!”