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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
Partner WOD
November 16, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) 100 medball sit ups 100 KB snatches 300 DUs 100 KB snatches 100 medball sit ups Cash out: 50 synchronized burpees SPLIT ALL THE WORK
Grip it and Rip It
November 15, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Clean Complex 3 (15 Mins to work to a heavy complex) 2 DeadLifts 2 Cleans 2 Front Squats Metcon Metcon (Time) 21 Power Cleans 21 Pistols 15 Hang Power Cleans 15 Pistols 9 Hang Squat Cleans 9 Pistols Rx 155/115
All the way up
November 13, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Rope Climb (Practice and Play) If you have rope climbs…try legless 🙂 Metcon Metcon (Time) 4 Rounds for time: 25 Wall Balls 20 Sit Ups 15 Medball Cleans
BERT
November 11, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon BERT (Time) For Time: 50 Burpees 400m Run 100 Push Ups 400m Run 150 Walking Lunges 400m Run 200 Squats 400m Run 150 Walking lunges 400m Run 100 Push Ups 400m Run 50 Burpees
Lace up your running shoes
November 7, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (No Measure) Every 4 Minutes for 28 Minutes 400m Run 6 Box Jump Overs 6 KB Swings (24/20) & (72/53)
Hams
November 7, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Weightlifting Deadlift (1×3 Heavy, 3×3 @ 90% of Heavy 3) Single Leg Romanian Deadlift (3×12/Leg – Superset wth Sumo GM) One dumbbell in each hand, one leg on floor, one leg floatingShin of floating leg can be resting on a bench. Sumo … Read More
This should be interesting…
November 6, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Metcon (No Measure) 50 Foot OH Walking Lunge 12 TTB **single arm, 1 DB or KB…Challenge yourself Nice and easy, repeat for 15 Mins Metcon Metcon (AMRAP – Reps) 7 Min AMRAP 2 Power Snatches + 2 Bar Facing Burpees increase by 2 … Read More
Push it real good
November 5, 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” Weightlifting Push Jerk (Establish a 1RM in 20 … Read More
Guns
November 5, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Weightlifting Strict Press (Heavy 3, Drop 10% x3-5, Drop 10% x5-8) Lying Tricep Extension (4×8) Starting Strength style combination skull crusher and pull over. Barbell Curl (Lopsided Pyramid) Start with an empty bar (tech, 15kg or 20kg). Add 1-5 kilos per set, … Read More
The Chief
November 4, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
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!!!”