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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
Not just another Tuesday
September 17, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Handstand Walk (practice and play) Metcon Metcon (AMRAP – Reps) 5 Min AMRAP 200m Run ME KB Swings Rest 3 Mins 5 Min AMRAP 400m Run ME Push Ups Rest 3 Mins 5 Min AMRAP 200m ME KB Swings Score total Reps! Rx … Read More
Chest and Back
September 17, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Barbell Bench Press (1×5, 1×6-8, 1×8-10, 1xMax) Mid Grip Bench PressWork up to a Heavy Set of 5 Then Drop 10% for 1 set of 6-8, Then Drop 10% 1×8-10, Drop 10% Max Reps *Score Heavy 5* Hand Release Pushup (4×10 – … Read More
McGhee
September 16, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here
Partner WOD
September 14, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) With A Partner… Complete the following. Buy IN: 2,000m Row 80 Box Jumps 80 KB Swings 60 Step Ups 60 Goblet Squats 40 Box Jump Overs 40 KB Cleans
Gym-nasty
September 13, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Metcon (No Measure) Practice and Play Time: Spend Time on Pull Ups, Muscle Ups, Bar Muscle Ups, et al Metcon Metcon (Time) 2 Rounds for time: 30 TTB 400 M Run
..No, you’re a push JERK
September 12, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Push Press Take 15 Mins to establish the following: 7 RM 5 RM 3 RM …Score the 7RM Metcon Metcon (Time) 10 Rounds For Time: 10 Shoulder to Overhead 10 Burpees over the Bar Rx: 115/75
Squats!
September 11, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Back Squat 5 x 80% 5 x 85% 3x 90% 2 x 95% 1 x 100% Front Squat 5 x 75% 5 x 80% 2 x 5 85%
and around and around we go
September 10, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 7 Wall Balls 5 Sit Ups 3 Push Ups
Diane
September 9, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Deadlift Take 20 Mins to work to a heavy 5 Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsScale for HSPU= Seated KB Presses
Arms and Shoulders
September 8, 2018220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Barbell Curl (5r12s) Lying DB Triceps press (5s112r) use bench, 2 dbssuperset with barbell curl resting littin to no time between sets. rest 1-2 mintes after each set Hammer Curls (5s12r) Neutral Grip with DBs Banded Press Down (5s15r ME on last … 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!!!”