-
Sign Up -
BUY NOW
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
Partner WOD
March 22, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) With a Partner: 30-24-18 Power Cleans Synchro Squat Jumps Over The Bar Rest 3 Mins 30-24-18 Deadlifts Synchro Push Ups ———————————————— Split the barbell reps, do the squat jumps and pushups in unison.
Week 11 – Complexes Maxout Continued – Snatch
March 22, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Barbell Snatch Pull + Muscle Snatch (3x(1+1) @ 60%, 1RM) be strict! Snatch Pull + Hang Power Snatch + Snatch Balance (3x(1+1+1) @ 70%) Hang Snatch + Snatch (1RM) Overhead Squat (1RM)
Week 11 – Strength Range – Pull
March 20, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Romanian Deadlift (RDL) (3×6) Sumo Goodmorning (4×8 – Medium weight but Long Flat Spine!) Ab Circuit (6 Times Through) 10 Ab Mat Situps 30 Second Hollow Body Hold 16 Alternating Toe Touch w/ 10lb Plate (8/side)
Week 12 – Complexes Maxout Continued – Jerk
March 19, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Barbell Paused Jerk (1RM) Push Press (1RM) Split Jerk (4×4 @ Bar) Split Jerk (1RM)
Week 11 – Strength Range – Bench
March 18, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Weightlifting Bench Press (3×6) Lying Tricep Extension (4×8 ) 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
Week 11 – Complexes Maxout Continued – Clean
March 17, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Barbell Clean Pull + Muscle Clean + Hang Power Clean (3x(1+1+1) @ 60%, 2x(1+1+1) @ 70%, 1RM) let the muscle clean set the limit, be strict Tall Clean (3×5 @ Bar) Hang Clean + Clean (1RM) Front Squat (3RM)
Half Murph
March 17, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Half Murph (Time) For Time: 800m Run 50 Pull Ups 100 Push Ups 150 Air Squats 800m Run Rx+ With a vest ————————————————————————– *DO NOT SEGMENT THE MIDDLE ** CAN START WITH ANY OF THE THREE MOVEMENTS AFTER THE RUN
Week 10 – Strength Range – Row
March 16, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns Warm-up Weightlifting Pendlay Row (4×6) Bar rests on floor between each rep. No touch & go. Single Arm Dumbbell Row (4×6 – GO HEAVY) Power Shrug (4×12) Buns N’ Guns Complex (3×10 Each) 1.) Lying Side Lateral dumbbell raise 2.) Barbell Upright … Read More
Week 10 – Complexes Maxout – Jerk
March 15, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Barbell Tall Jerk (4×4 @ Bar) Paused Push Press + Paused Jerk (3x(1+1) @ 70%) Paused Jerk + Jerk (1RM) Push Press (2RM)
19.4
March 14, 2019220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period
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!!!”