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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
Tarzan Shit
July 25, 2017220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Strict Press (3 x 3 Strict Press AHAP) Metcon (No Measure) 15 Min EMOM Min 1: 3/2 Rope Climbs Min 2: 30 Second Bar Hollow Hold Min 3: 14 DB Snatches
Foundations 6
July 25, 2017220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 6 (Time) Skill: Walking lunges Kipping pull-up MetCon – Chipper: Run 400m 30 lunges (15 on each leg) 15 Kips 15 Situps 15 ring rows 15 Burpees 30 Lunges Run 400m
Foundations 5
July 24, 2017220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 5 (Time) New Skill: Wall Ball Review the of Air Squat Wall Ball Shots MetCon 7 rounds for time: 7 wall ball 7 pushup 7 body rows
No Barbell, No Problem
July 24, 2017220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Handstand Walk (Practice and Play FSHS) Metcon Metcon (Time) For Time: 100 Wall Balls 400m Run 50 Pull Ups 400m Run 100 Lunges 400m Run 50 KB Snatches **30 min time cap
The CHIEF
July 23, 2017220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Deadlift (5 x 3 at 70-75%) Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
Foundations
July 23, 2017220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 4 (Time) Skill: Shoulder mobility circuit Standing press Push-Press Practice – Start PVC…Work up to Barbell Review: – K2E – Row Technique MetCon: 3 rounds of for time: 300 M Row 10 KTE 10 barbell push press 65/35
Partner WOD
July 21, 2017220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Metcon Metcon (Time) 2 RFT 800 M Med Ball Run 400 Single Unders 200 Med Ball Lunges 100 Sit Ups ***Share the Run, split the work ***Split reps with the ball evenly
Foundations 8.2
July 20, 2017220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Foundations Foundations 8.2 (Time) Skill: Air Squat partner toss Ball squat drill Review: Box Jump/Step-up & Burpee 15min AMRAP : 10 Burpees 20 Box Jumps 10 Wall Balls
A little spice is NICE
July 20, 2017220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Weightlifting Push Press (Work to something heavy) Metcon (AMRAP – Reps) 20 Min AMRAP Ascending by 2 reps each round. Single Arm DB Clean Pull Up Single Arm DB Thruster
Thirsty Thursday
July 19, 2017220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit Gymnastics Pistols (5 sets of 10) Metcon Metcon (No Measure) 18 Min EMOM Min 1: 15/12 Wall Balls Min 2: 12/10 Cal Row Min 3: 45 Second OH Plate Hold (45/25)
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!!!”