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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
Pump…and CHILL
May 24, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Weight) 5 Rounds for QUALITY 8 Bench Press 10 Parrallet Pass Throughs Metcon (Weight) 5 Rounds for QUALITY 10 L Sit DB Strict Press (5 in each arm) 20 Sit Ups 30 Second Plank
We can pump and chill tomorrow
May 23, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Snatch (15-20 Mins to Work to a heavy single) Metcon Metcon (Time) 21-15-9 Squat Snatch Pull Ups Rx: 95/55 (To scale, 1 Power Snatch + 1 OHS)
On your hands…and your feet
May 22, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Handstand Walk (Practice and Play) Metcon Metcon (No Measure) 21 Minute EMOM Min 1: 10 Box Jumps Min 2: 10 HSPU Min 3: 10 HEAVY Goblet Squats ** Scale HSPU up 30 second HS Hold or 10 HR Push Ups
Tuesday- Yo
May 21, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Clean and Jerk (15-20 Mins to build to a heavy single) DO NOT SPLIT JERK, work on smooth transition over head using a PUSH JERK Metcon Metcon (Time) 3 Rounds For Time: 10 Clean & Jerks 400m Run 135/85 **these should be unbroken … Read More
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
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!!!”