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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
Squatsville
June 18, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Squatsville 2 Sets of 10 Reps @ 70% 2 Sets of 8 Reps @ 75% 2 Sets of 6 Reps @ 80% 3 Sets of 4 Reps @ 85% 3 Sets of 2 Reps @ 90% Rest 2 Mins Between Sets
JT
June 17, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click here
Partner WOD
June 15, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (No Measure) With a partner: Min 0-8 Partner A: 500m Row Partner B: Double Front Rack KB Hold Min 10-18 Partner A: 400m Run Partner B: 2 Rounds of Cindy Min 20- 28 Partner A: 20 G2OH Partner B: 20 Weighted Step … Read More
Pump & Chill
June 14, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Bench Press (5 x 5 ) Super set each set (incuding warm ups) with 10 Push Ups Metcon (No Measure) For Quality 100 Banded Tricep Pull Downs 50 PPT 50 Barbell Bicep Curls 100 Banded Tricep Press Downs
Asbury Primer
June 13, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Muscle-ups (Practice and play) If you have MU, work on transitions, 3 x 60%ME Metcon Metcon (Time) For Time: 50 Wall Balls 21 Push Presses 21 Front Squats 50 Wall Balls 15 Push Presses 15 Front Squats 50 Wall Balls 9 Push Presses … Read More
Deads and Friends
June 12, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Deadlift (5 x 5) Work Up to something heavy, then 5 x 5 Metcon Metcon (No Measure) 12 Min EMOM Min 1: 8 Deadlifts (70% of your 5 rep from before) Min 2: 10 Burpees over the bar
How many times ya think ya got?
June 11, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 20 HSPU 20 Box Jumps 20 Pull Ups 20 Med Ball Squats 20 Sit Ups
GRACE
June 10, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Have Fun, Go Fast, 7 Min Time Cap
Partner WOD
June 8, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Reps) 25 Min AMRAP 20 KB Swings 200m RUN 40 KB Swings 400m RUN 60 KB Swings 600m RUN 80 KB Swings 800m RUN 100 KB Swings 1000m RUN 120 KB Swings 1200m RUN ***Split the reps, share the run … Read More
Pump & Chill
June 7, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Conditioning Metcon (No Measure) Row… 250m Rest 1 Min 500m Rest 2 Min 1000m Rest 3 Mins 500m Rest 2 Mins 250m Metcon (No Measure) 3 Rounds for QUALITY 2 Laps around the box via a piked HS Walk (Feet on the box) 10 … 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!!!”