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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
Boulders for shoulders
April 22, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, NEW – COMING SOON – CrossFit Weightlifting Strict Press (build to a heavy 3) Metcon Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 4 HSPU 6 Deadlifts (225/175 lbs) 8 Burpees Over The Bar ————————– Scale: HSPU: Strict DB or KB Seated Press
Week 3 – Back to Basics – Powers & Jerk Work
April 21, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, NEW – COMING SOON – Barbell Power Snatch (5×3 @ 65%) Power Clean + Push Press (4x(3+4) @ 65%) Split Jerk (4×4 @ 40%)
Loredo
April 21, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, NEW – COMING SOON – CrossFit Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo … Read More
Week 15 – Strength Range – Buns
April 20, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, NEW – COMING SOON – Buns and Guns Weightlifting Glute Bridges (3×5 – Go Very Heavy!) Barbell Buns N’ Guns Complex (5 Rounds @ 20-40% of Hip Thrusts) Back Squat + Back Lunge Left + Back Lunge Right, 3x per set. 2-3 mins rest between rounds … Read More
Thrusters, Climbs, and high fives
April 17, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, NEW – COMING SOON – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 3/2 Rope Climbs 10 Thrusters (115/85) 500 m Row Rest 1 Min
Week 15 – Strength Range – Pull
April 17, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, NEW – COMING SOON – Buns and Guns Romanian Deadlift (RDL) (3×5) beat 3/21 by 5% Sumo Goodmorning (4×6 – Push the weight a little – Long Flat Spine!) Kang Squat (Focus on Tempo 3120 (4×5)) Arch Up (Superman) (150) Lift hands & Feet, Elbows & … Read More
Week 2 – Back to Basics – Snatch
April 16, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, NEW – COMING SOON – Barbell Snatch (4×5 @ 70%) Snatch Pull (3×5 @ 80%) Snatch Grip Deadlift (3×3 @ 90%)
Everyone’s favorite day of the week…SQUAT DAY
April 15, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, WillyB – TBD – CrossFit Weightlifting Back Squat (6 x 4 @ 85%) Metcon Metcon (AMRAP – Reps) 7 Min AMRAP PPT …Every Min (starting with min 0, 5 Burpees)
Week 15 – Strength Range – Bench
April 15, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, NEW – COMING SOON – Buns and Guns Weightlifting Bench Press (3×5) beat 3/19 by 5% Lying Tricep Extension (4×6) Starting Strength style combination skull crusher and pull over. Buns N’ Guns Complex (4×10 Each) Standing DB Tricep Extension Dumbbell Fly Hand Release Pushup
Helen
April 14, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, WillyB – TBD – CrossFit Gymnastics Max Height Box Jump (Distance) Max Height Box Jump Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 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!!!”