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 – Foundations Foundations Updated 1 (AMRAP – Rounds and Reps) Skills/Strength Air Squat -Back Squat -Front Squat Wall Balls Metcon: AMRAP10 10 Push Ups 15 Sit ups 10 Wall Balls
220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (3 x 5 at 70-75%) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Push Press + 10 Front Rack Lunges between each set 115/75
220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 7.2 (Time) Barbell Cleans Med Ball Cleans MetCon: 21-15-9 Med ball clean and sit ups 200 meter run between each round
220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 6.2 (Time) Skill: Walking lunges Kipping pull-up MetCon – Chipper: ROW 400m 30 lunges (15 on each leg) 25 KTE 20 Situps 15 Ring rows 10 Burpees ROW 400m
220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – L2 Metcon (Weight) On a running clock EMOM6 1 hang snatch (70-75%) EMOM6 1 snatch 75-80% Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#Or 13-11-9 C2B Ring dips Squat snatch 115 Metcon (AMRAP – Reps) AMRAP4 15 DB PUSH PRESS 10 lateral box jump overs ME Burpees … Read More
220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 5.2 (Time) New Skill: Wall Ball Review the of Air Squat Wall Ball Shots Snatch- Introduce and Review MetCon For time: 2 ROUNDS 30 Wall Balls 20 Ring Rows 10 Push Ups
220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Good Mornings (3 heavy sets of 5) Single Arm Bench Press (FROM THE FLOOR) With KB or DB, Single Arm Press Weighted Step-ups (5 reps in each leg, each set)
220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 4.2 (Time) Skill: Shoulder mobility circuit Standing press Push-Press Practice – Start PVC…Work up to Barbell Review: – K2E – Row Technique MetCon: 20 MIN AMRAP: 400 M Run 10 Kips/ Pull Ups 15 barbell push press 65/35
“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!!!”