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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
BUNS & GUNS
July 17, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns RNT Clean Grip RDL (7,6,5,5) TEMPO: 3131 REST: 2-3min/set Barbell Floor Press (6-8 reps X 1; 4-6 reps X 2) TEMPO: 41X1 SUPERSET with Dual DB Prone Row REST: 90’/superset Single Arm Dumbbell Row (6-8/arm X 3) … Read More
TUESDAY’S QUADS & BUTT
July 15, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns Abduction Goblet Squat (6/leg X 2) TEMPO: 50X0 Box Squat (4,4,4,4 ) – Use BenchTEMPO: 21X1 – Increase load each set but make only last one tough REST: 2-3min/set Dumbbell Suitcase Step Up (6-8/leg x 3) TEMPO: … Read More
No Clever Names
July 15, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Handstand Walk (Practice and Play) Metcon Metcon (Time) For Time 400m Run 20 KB Swings 20 Goblet Thrusters 600m Run 30 KB Swings 30 Goblet Thrusters 800m Run 40 KB Swings 40 Goblet Thrusters 1000m Run RX:53/36
Macho Man
July 14, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Macho Man (AMRAP – Rounds) EMOM for as Long as Possible 3 Power Cleans (185/135 lb) 3 Front Squats (185/135 lb) 3 Jerks (185/135 lb)Optimize weight to get at least 20 rounds Metcon
PUMPKINS & GUNS & SIX PACK
July 13, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns Barbell Z Press (4-6reps X 1 set; 3-5reps X 2 sets) TEMPO: 4141 SUPERSET with Single Arm Dumbbell Upright Row Single Arm Dumbbell Upright Row (6/arm X 3) TEMPO : 2121 REST: 90Sec Dumbbell See Saw Press … Read More
Pump and CHILL
July 11, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Bench Press ( 5 x 5) Hammer Curls (5 x 10 (in each arm)) Neutral Grip with DBs Parallet Pass Through (5 x 10) Parallet or Box Pass Throughs
Jumping For Joy
July 10, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Double-Unders (7 x 50) This is a good opportunity to practice your double unders Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP: 40 KB Swings 30 Box Jumps 20 Push Ups 1 Min Plank Rx 53/36, … Read More
PUSH, PULL & HOLD
July 10, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – Buns and Guns Single Leg Barbell Glute Bridge (8-10 X 3 ) TEMPO: 10X2 SUPERSET with Side Plank REST: 1min after superset Side Plank (30-45 sec X 3) Glute Bridge Bench Press (5,5,5,5) – Don’t go nuts! – Focus on … Read More
This should sting a bit
July 9, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Gymnastics Pistols (Practice in play (or 3x 20)) Metcon Metcon (Time) 3 Rounds For Time: 30 Cal (Bike or Row) 20 Wall Balls 10 TTB 13 Min Time Cap ———————– To optimize, if you do not have TTB or … Read More
Mo Barbells, Mo Fun
July 8, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY) – CrossFit Weightlifting Snatch Complex 5 (Build to a heavy complex) 1 Full Snatch 1 OHS 1 Hang Snatch Metcon Metcon (No Measure) 18 min EMOM Min 1: 20 Thrusters Min 2: 10 Bar Facing Burpees Min 3: 30 Second Barbell … Read More
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!!!”