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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
Week 3 – Maximum Hang – Jerk
January 20, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Barbell Warm-up Weightlifting Press In Split (3×5 @ 35-45%) Jerk Balance (3×5 @ 45-55%) aka Push Press in Split Push Press + Split Jerk ((2+1)RM ) Split Jerk (4×4 @ Empty Bar )
Ohhh Babs
January 20, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*
Week 2 – High Volume – Row
January 19, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Warm-up Weightlifting Pendlay Row (4×10) Bar rests on floor between each rep. No touch & go. Power Shrug (4×20) Buns N’ Guns Complex (45 Sec. Each, 45 Sec Rest, 4 Rounds) 1.) Lying Side Lateral dumbbell raise 2.) Barbell Upright Row 3.) … Read More
Week 2 – Let’s Hang – Snatch
January 18, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Barbell Warm-up Weightlifting Mid Hang No Foot Power Snatch (4×4 @ 63% ) Mid Hang = Just Below Power Position, last moment before Scoop/Shift into power position Mid Hang No Foot Snatch (3×3 @ 75%) Mid Hang = Just Below Power Position, last moment before … Read More
Partner WOD
January 18, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 100 Cal Row 100 Dead Lifts 100 KB Push Presses 100 KB Goblet Squats
Week 2 – Let’s Hang – Jerks
January 17, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Barbell Warm-up Weightlifting Press In Split (4×4 @ 33-43%) Jerk Balance (4×4 @ 43-53%) aka Push Press in Split Push Press + Split Jerk (6x(2+1) @ 70%) Hold. Adjust. Recover. Repeat.
TGIF
January 17, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Clean and Jerk (Build to a heavy single) Metcon Metcon (Time) For Time: 90 Wall Balls 60 Sit Ups with a 5lbs plate 30 Clean & Jerks (135/95) Rx+ 165/125 **20 Min Time Cap
Squats and a Sprint
January 16, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat (3 x 10 @ 75%) Metcon Metcon (Time) 3 Rounds For Time 10 Hang Squat Cleans 7 Burpees over the bar Rx 115/85
Week 2 – High Volume – Single Leg
January 16, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Warm-up Weightlifting Split Squat (4×12 Per Leg ) Back Rackaim for 30% of best front squat (if known) Single Leg Glute Bridge (4×20/Side) use dumbbell Ab Circuit (4×50 Each ) 1) Russian Twist 2) Partner Plate/Ball Pass https://www.youtube.com/watch?v=9pER5nSG1y8
Week 2 – Let’s Hang – Jerks
January 15, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Barbell Warm-up Weightlifting Press In Split (4×4 @ 33-43%) Jerk Balance (4×4 @ 43-53%) aka Push Press in Split Push Press + Split Jerk (6x(2+1) @ 70%) Hold. Adjust. Recover. Repeat.
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!!!”