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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
Karen
May 20, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#If we see times under 5 minutes….we will need video proof. Gymnastics L-Sit (5 x 10 seconds) Metcon (Weight) KB OH Hold (2 KBS) 5 x 30’s Ring Dips (5 x 10)
TGIF
May 17, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Muscle-ups (Practice and Play) Metcon Metcon (Time) For Time: 100 Ring Dips 100 KB Swings 100 L-Sit Toe Touches 100 G2OH (25/10)Break this up however you’d like
Squat City, Bi**h
May 16, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat 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
Power – Clean- Party
May 15, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Power Clean (15 Mins to work to a heavy triple ) Metcon Metcon (No Measure) 15 Min EMOM Min 1: 10 Cleans (70% of your best triple) Min 2: 20 Sit Ups Min 3: 30 Second Hand Stand Hold
Yeoman’s Work
May 14, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Push-ups (Weighted Push-Ups- Max Set at Max LOAD) Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 200m Double Plate Cary 20 Med Ball Burpees to a Target 200m Run 20 Med Ball Squats (20/14) (45’s/25’s)
Jackie!
May 13, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Thruster (From the floor, build to a heavy triple) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
Partner WOD
May 11, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP6 40 Air Squats 30 SDLHP ME Rope climb AMRAP6 40 sit-ups 30 push press ME Cal row AMRAP6 40 push-ups 30 thrusters ME burpees 95/65
Pump and Chill
May 10, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (No Measure) 5 Rounds for QUALITY 8 Bench Press 80 Double Unders (160 Single Unders) Metcon (No Measure) 4 Rounds for Quality 10 Kneeling Single Arm Dumbbell Press (Each Side) 10 Romanian Deadlifts (Light) 15 Close Grip Push-ups
Slow and Steady
May 9, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Pull-ups (Practice and Play) If you have pull ups- work butterfly technique/ kipping technique Metcon Metcon (No Measure) 24 Min EMOM Min 1: 12/10 Cal Row Min 2: 8 Burpee Box Jump Overs Min 3: 12 OH KB Squat Min 4: 10 PPT
Snatch WORK
May 8, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Snatch (Work Technique, build slowly for 20 Mins) Metcon Metcon (Time) For Time: 100 Sit Ups 75 Squats 50 Burpees
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!!!”