We offer CrossFit classes for both new and experienced athletes. All workouts are scalable.
Our Olympic Weightlifting program is designed to advance your technique, build your strength and increase your speed.
We offer high intensity interval training classes that focus on endurance, cardiovascular capacity and calorie burn.
Our mobility classes focus on functional stretching and range of motion activities.
During Open Gym, athletes are welcome to come in to use our facilities and equipment to train independently.
We offer private training sessions with one of our experienced coaches.
220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Snatch Complex 1 Hang Power 1 Hang Squat 1 Full Squat Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 3-6-9-12-15-18-21-etc Front Squat (95/65) Sit Ups
220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 100 Pull Ups 100 Box Jumps 100 Power Cleans (135/95) 100 Dips 400m Run ***One Partner works at a time, split the work, RUN togetherPull Up Scale- Kips Dip Scale- Box dips (assisted with … Read More
220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Metcon (Time) With a partner…for time 21-15-9 Dead lifts 225/155 HSPU 21-15-9 Thrusters 95/65 Pull ups 21-15-9 Power cleans 135/85 Ring Dips 150 wall balls 9-7-5 Muscle ups Snatches 135/85
220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Strict Press (3 RM!!!) Find your 3 Rep Max …then 8 sets of 3 at 60% Metcon (Time) 2 Rounds: 30-20-10 Dead Lifts V- Ups (225/135)
220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Cluster Squat clean into 1 Thrusters. Build to a heavy 1 rep. Then 5 x 1 Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 7 Thrusters 7 Burpees (95/65)
220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (5 x 5 @ 105% of last weeks back off) Back Squat – 5r5s @ 105% of Last Week’s Back Offs Coaching Notes: Athlete’s who were not present in the previous week should attempt 5r5s @ 85% of existing 1RM. Metcon … Read More
220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Handstand Push-ups (Practice and Play) If you have HSPU 5 x ME HSPU, Score your best round Metcon Metcon (Time) 27-21-15-9-6-3 Power Snatch (95/65) Push Ups Front Rack Lunge
220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) With a Partner: Each Partner Does the WORK 4 rounds 10 TTB 10 KBS Right into 4 Rounds 10 Front Squats (135/95) 10 V- Ups Right into 4 Rounds 10 Burpees Partner Holds Plank
“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”
“Beautiful facility, knowledgeable and welcoming staff. A great place to work out!”
“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!!!”