Thank You For 7 Years

Hi Friends!

Last week we celebrated our seven year anniversary as fitness community!

I want to thank each and everyone of you off from the bottom of my heart for being a part of making my dream into reality!

But it is with a heavy heart that i announce we will be closing our doors and ceasing operations effective Wednesday November 27.

Here’s why (video explanation with captionsif you prefer)

I started my career as a trainer 12 years ago at an LA fitness in Secaucus, New Jersey two years after leaving corporate banking. I made nine dollars per half hour session. And if I didn’t have clients, I didn’t make any money.

I trained clients from 5 AM to 9 PM every day.

But I still loved the long hours at the gym way more than any minute I spent at the bank.

I made slightly better money when I worked at Equinox in Chelsea from 2013-2015.

And when I started coaching at CrossFit Union Square in 2015, I knew I wanted to build my own community in Jersey City.

When I started our affiliate in 2017, I opened the gym six days a week, designed all of our workout programming, ran our social media accounts, ordered inventory & supplies, handled new member inquires & cancellations, and more.

I paid myself a salary of $3000 a month. And from 2017-2023 I never increased my wages nor took any bonuses.

Even when my son was born in 2022, I walked 2 miles each way to the gym with him on Thursdays and Fridays to run classes.

In January this year, i decided to take a step back from physically being at the gym to focus on my family.

I stopped paying myself altogether so that I could invest in my Coaches ($40-$50/class) and hire a social media manager.

I also hired a marketing company ($3000/month) to run ads to attract new members to the community in this newly competitive climate.

In 2017, there were 4-5 group fitness gyms in downtown jersey city. Today there are 10 within a 2 block radius.

Our rent is also more than double what it was in 2017.

Despite all these efforts, our business has lost money every month this year.

This community has never been about making money for me. It has been about working with you amazing people to help you become the strongest version of yourselves.

But if we continue on this path, my family will be put into a financially distressed position.

So in our final month, We will be running a limited schedule, consolidating the morning classes and eliminating all new member jumpstart classes.

I will prorate membership dues accordingly for folks whose monthly renewals fall the second and third week of this month.

And I will start the process of selling our equipment at discounted rate for those who are interested.

If you are interested and continuing training under my tutelage, my program on the Ladder app is thriving. Our community has almost 3000 members around the world.

All the workouts can be done with two dumbbells (barbell optional). So you can do them in your home gym, commercial gym, or even hotel gym.

Here is a link for a free week trial to see if the programming and community are good fit for you.

And after your trial, it’s only 30 bucks a month with no commitment.

Whether you’re brand new or a 7 year OG, THANK YOU again for being a part of this amazing community!

Wishing you the absolute best in the next chapter of your health and fitness!

Coach André

Week of 10.28.24

THIS WEEK IN THE PROGRAM

Our Finish 2024 Strong Cycle will start Monday November 4! So this week we're going to put the strength, skill and endurance you've built to the test with a week of competition style CrossFit workouts.

Remember you can always find our weekly workouts + details on intended training stimuli on our Programming Page

SCHEDULE CHANGES

Effective this week, we are shifting our Monday evening schedule to align with Tuesday and Wednesday!

And we are changing Saturday’s first hour to an open gym slot to allow weekend early birds to do your own thing and to improve the class experience for our partner workouts!

Remember Open Gym is FREE for all members and does NOT require use of a class credit!

Be sure to click the “free” option when booking yourself.

FREE NUTRITION SERVICES

Did you know all 150 Bay CrossFit members receive a FREE consult with a registered dietitian through our partnership with Dietitian Live?!!

It’s not about saying “you can’t eat this” or “you must eat that.”

It’s about working with a professional to create balance and make better decisions based on your fitness goals! Whether you want to lose 15 pounds, gain 10 pounds of muscle or train for a marathon, schedule your Free Consult here

And if you decide to work with your dietitian after the free consult, they accept most major insurances up to four sessions per month!

FREE INBODY SCAN

You’re also entitled to use our InBody Scanner in the lobby to monitor your body composition! For the most accurate results you should do the scan once every 6-10 weeks BEFORE working out (or on a day that you’re not working out at all) ideally with NO CAFFEINE in your system. The access code for our members is 2013.

THAT’S ALL FOR NOW!

Let’s have another STRONG week!

See yall this Thursday for Olympic Lifting 7am & 12pm classes!


Coach André

Week of 10.21.24

Happy 7th Anniversary Week!

We ran our first official class Monday October 23, 2017 but we ran free workout events for the community in the months leading up to our opening.

We didn’t have AC. We didn’t have heat. 90% of our windows were broken.

But we showed up everyday to get stronger, fitter, and to become the best versions of ourselves!

Over the years we’ve persevered through building construction, training without our rig, the pandemic, new dad life, and more!

Today we enter our 8th year with the same mission that I adopted when I became a fitness professional in 2012:

to help motivate, challenge, and inspire you to become the best versions of yourself through health and fitness!

So for everyone new to our community, welcome! And thank you for trusting me with guiding and programming this chapter of your fitness journey!

THIS WEEK IN THE PROGRAM

We just wrapped up our 6 Week Fall STRONG Training Cycle! So this week, we are dropping down the heavy load, but keeping the intensity high to stay on track with our body recomposition, goals of building, lean muscle and burning fat as we enter the winter and holiday season.

Remember you can always find our weekly workouts + details on intended training stimuli on our Programming Page

HALLOWEEN HOUSE PARTY SATURDAY 4PM AT THE GYM

Let’s celebrate like old times with a good old-fashioned House Party in our gym!

I’ll provide pizza and a few bottles, but BYO-whatever else you would like to drink!

We will have corn hole, flip cup, optional 2 oz curls, and other fun on tap!

Costumes are encouraged!

We will start the festivities at 4PM so those of us with offspring can get after it and still get to bed at a decent hour (since we all know, kids don’t care how hungover you are at 6am on Sunday🤣)

Sinéad and I have already put in for a babysitter so let the good times roll!

Join us for a drink (or several) to start your Saturday night right! Friends and spouses are welcome!

FREE NUTRITION SERVICES

Did you know all 150 Bay CrossFit members receive a FREE consult with a registered dietitian through our partnership with Dietitian Live?!!

It’s not about saying “you can’t eat this” or “you must eat that.”

It’s about working with a professional to create balance and make better decisions based on your fitness goals! Whether you want to lose 15 pounds, gain 10 pounds of muscle or train for a marathon, schedule your Free Consult here

And if you decide to work with your dietitian after the free consult, they accept most major insurances up to four sessions per month!

FREE INBODY SCAN

You’re also entitled to use our InBody Scanner in the lobby to monitor your body composition! For the most accurate results you should do the scan once every 6-10 weeks BEFORE working out (or on a day that you’re not working out at all) ideally with NO CAFFEINE in your system. The access code for our members is 2013.

THAT’S ALL FOR NOW!

Let’s have another STRONG week!

See yall this Thursday for Olympic Lifting 7am & 12pm classes!


Coach André

Week of 10.7.24

Hi Friends!

Happy first full week of October!


THIS WEEK IN THE PROGRAM

We are entering Week 5 of our Fall STRONG Training Cycle! Here is a detailed explanation of this week’s intended training stimulus as well as our new Block Class Format!

New Athletes - focus on building confidence and competence in the movements before going super heavy. Remember to take our New Member Jump Start sessions (offered Mon 7:30pm, Wed 5pm, Sat 11am) to work with our Coaches in a smaller group setting to learn our foundational movements before jumping into CrossFit class!

And remember you can always see our weekly workouts on our Program Archive

HALLOWEEN HOUSE PARTY

Mark your calendars for Our next community social event Saturday October 26th!

October 23 is our gym’s seven year anniversary! So we will celebrate like old times with a good old-fashioned House Party in our gym!

I’ll provide pizza and a few bottles, but BYO-whatever else you would like to drink!

We will have corn hole, flip cup, optional 2 oz curls, and other fun on tap!

Costumes are encouraged!

We will start the festivities at 4PM so those of us with offspring can get after it and still get to bed at a decent hour (since we all know, kids don’t care how hungover you are at 6am on Sunday🤣)

Sinéad and I have already put in for a babysitter so let the good times roll!

Join us for a drink (or several) to start your Saturday night right! Friends and spouses are welcome!

WELCOME COACH LUCY!

Lucy Schott has officially joined our Coaching Crew! She is originally from Australia, earned her Masters in Teaching, has her CrossFit Level 2 Certification, and has judged at Elite CrossFit Competitions including the CrossFit Games and Wodapalooza!

She has some travel this coming weekend but she’ll be on the schedule Mondays at 7:30am and Saturdays for 9am&10am CrossFit + 11am New Member Jump Start! She’s also available for Private Training in the mid mornings and afternoon!

FREE NUTRITION SERVICES

Did you know all 150 Bay CrossFit members receive a FREE consult with a registered dietitian through our partnership with Dietitian Live?!!

It’s not about saying “you can’t eat this” or “you must eat that.”

It’s about working with a professional to create balance and make better decisions based on your fitness goals! Whether you want to lose 15 pounds, gain 10 pounds of muscle or train for a marathon, schedule your Free Consult here

And if you decide to work with your dietitian after the free consult, they accept most major insurances up to four sessions per month!

FREE INBODY SCAN

You’re also entitled to use our InBody Scanner in the lobby to monitor your body composition! For the most accurate results you should do the scan once every 6-10 weeks BEFORE working out (or on a day that you’re not working out at all) ideally with NO CAFFEINE in your system. The access code for our members is 2013.

THAT’S ALL FOR NOW!

Let’s have another STRONG week!

See yall this Thursday for Olympic Lifting 7am & 12pm classes!

Coach André

Week of 9.30.24

Hi Friends!

OCTOBER IS OUR 7th ANNIVERSARY MONTH!

The First Handstand Walk in our Facility

We ran our first official class Monday October 23, 2017 but we ran free workout events for the community leading up to our opening.

We didn’t have AC. We didn’t have heat. 90% of our windows were broken.

But we showed up everyday to get stronger, fitter, and to become the best versions of ourselves!

Over the years we’ve persevered through building construction, training without our rig, the pandemic, new dad life, and more!

Today we enter our 8th year with the same mission that I adopted when I became a fitness professional in 2012:

to help motivate, challenge, and inspire you to become the best versions of yourself through health and fitness!

So for everyone new to our community, welcome! And thank you for trusting me with guiding and programming this chapter of your fitness journey!

THIS WEEK IN THE PROGRAM

We are entering Week 4 of our Fall STRONG Training Cycle. The goal for athletes is to build to heavy sets of 3 on all our major lifts. Athletes who have been training consistently this cycle should aim to get 90%+ of their 1RM for their top set.

New Athletes - focus on building confidence and competence in the movements before going super heavy. Remember to take our New Member Jump Start sessions (offered Mon 7:30pm, Wed 5pm, Sat 11am) to work with our Coaches in a smaller group setting to learn our foundational movements before jumping into CrossFit class!

And remember you can always see our weekly workouts on our Program Archive

COMMUNITY SOCIAL DATE CHANGE

Mark your calendars for Saturday October 26th!

I have to push back our previously planned October 5 date due to an unexpected passing of a family friend.

Stay tuned for details on the 26th but Sinéad and I have already put in for a baby sitter. So 2 oz curl intervals will be in the program.

FREE NUTRITION SERVICES

Did you know all 150 Bay CrossFit members receive a FREE consult with a registered dietitian through our partnership with Dietitian Live?!!

It’s not about saying “you can’t eat this” or “you must eat that.”

It’s about working with a professional to create balance and make better decisions based on your fitness goals! Whether you want to lose 15 pounds, gain 10 pounds of muscle or train for a marathon, schedule your Free Consult here

And if you decide to work with your dietitian after the free consult, they accept most major insurances up to four sessions per month!

FREE INBODY SCAN

You’re also entitled to use our InBody Scanner in the lobby to monitor your body composition! For the most accurate results you should do the scan once every 6-10 weeks BEFORE working out (or on a day that you’re not working out at all) with NO CAFFEINE in your system. The access code for our members is 2013.

THAT’S ALL FOR NOW!

Let’s have another STRONG week!

Coach André

PS - I’m out of town this week but I’ll be coaching Thursday’s Olympic Lifting 7am & 12pm classes starting October 10th!

Week of 9.2.24

Hi Friends - Happy September!

I hope everyone has had an amazing summer and is ready to get back to working on our fitness goals!

LABOR DAY SCHEDULE

Normal schedule will resume Tuesday 9.3.24 at 5:30am!

Remember Open Gym is complimentary for all members to train outside of our Coach led classes! So be sure to click the “free” option when booking yourself to save your credits!

THIS WEEK’S WORKOUTS

You can find this week’s workout programming + explanation of our next Strength Cycle here

THIS CYCLE’S THURSDAY WEIGHTLIFTING FOCUS

We’re doing a deep dive into snatch and overhead squats! So get ready to work on your movement patterns and mobility. And be prepared for servings of humble pie along the way!

OLYMPIC WEIGHTLIFTING SMALL GROUP

Want more hands on coaching for your Snatch and Clean&Jerk outside of Thursday’s weightlifting class?

Coach AJ will be leading a Semi Private Small Group Program starting Wednesday September 25th!

We will run two weekly sessions (Wednesdays at 5:30pm and Saturdays at 11am). Small groups will be capped at 10 attendees so AJ can coach, critique, provide feedback, and video analysis for athletes!

Stay tuned for pricing and program details!

COMMUNITY SOCIAL OCTOBER 5TH

It’s been a hot minute since we’ve all gotten together for some fun and shenanigans outside of class! So mark your calendars for our next Community Fiesta on SATURDAY OCTOBER 5th.

Location TBD! But start time will be in the early afternoon! Family and friends will be welcome!

FREE NUTRITION SERVICES

Did you know all 150 Bay CrossFit members receive a FREE consult with a registered dietitian through our partnership with Dietitian Live?!!

It’s not about saying “you can’t eat this” or “you must eat that.”

It’s about working with a professional to create balance and make better decisions based on your fitness goals! Whether you want to lose 15 pounds, gain 10 pounds of muscle or train for a marathon, schedule your Free Consult here

And if you decide to work with your dietitian after the free consult, they accept most major insurances up to four sessions per month!

FREE INBODY SCAN

You’re also entitled to use our InBody Scanner in the lobby to monitor your body composition! For the most accurate results you should do the scan once every 6-10 weeks BEFORE working out (or on a day that you’re not working out at all) with NO CAFFEINE in your system. The access code for our members is 2013.

THAT’S ALL FOR NOW!

Let’s start September STRONG and get after it!

Coach André

Week of 8.12.24

Hi Friends,

As you may have seen over the weekend, Lazar Ducik of Serbia tragically drowned during the first event of the CrossFit Games on Thursday.

We are devastated this news.

To honor Lazar we will be doing a hero workout dedicated to him in all of Monday’s classes.

If you are able you can also donate to this GoFundMe for his family

WEEKLY PROGRAMMING

Here is Week 4 of our Finish Summer Strong Cycle

THAT’S ALL FOR NOW!

Have a relaxing Sunday and let’s have another STRONG week!

Coach André

Week of 8.5.24

Hi Friends Happy August!

Workout Programming

Here’s this week’s workout programming with explanations on intended stimuli!

New Summer Schedule

Mobility Flow on Summer Break

With many of us traveling in the latter half of summer, our free member Sunday Mobility Flow class will be on break until after Labor Day.

Be sure to follow Coach James on Instagram for daily mobility and movement motivation!

Open Gym

An 11am Open Gym slot has been added to Sunday’s schedule for you to get in additional skill, sweat, movement, or mobility work! Remember all Open Gym slots are FREE for all members and does not require use of your class credits! Be sure to click the “free” option on the payment drop down when booking in Xplor!

Olympic Weightlifting Class

Thursday’s schedule now has 3 Olympic Lifting Classes to give you all an opportunity to safely learn Snatch and Clean&Jerk technique in a controlled environment!

The focus is not speed or maxing out. We will improve competency, confidence, and movement patterns by breaking down the lifts, drilling technique, and holding positions.

You do not have to be an experienced athlete to take these classes! But you must come with a positive attitude and be willing to have some humble pie. Coach will have discretion to adjust your weight from PVC to training bar and beyond based on your movement patterns.

That’s all for now!

Have a relaxing Sunday and let’s have another STRONG week!

Coach André

Week of 7.8.24

Hi Friends!

I hope everyone had a fun and relaxing Independence Day Weekend!

WORKOUTS

We’re in Week 5 of our Summer Shred Cycle! Here’s this week’s workout Programming

WISHING COACH TRISH FAREWELL😢

Trish first joined us as a member in 2022. She went through the Assistant Coach Development Training program in 2023. And she has been a beacon of fun, party planning, and positivity in our community ever since!

Trish is moving closer to family in Indiana with her husband and two goldens. Wishing you the absolute best Trish! Thank you for everything you’ve done for our community!

Trish’s Farewell Workout will be this Friday 7.12.24 at 6:30pm with drinks to follow!

The first 20 folks to sign up for class get a hug from Trish 🤗

INTERESTED IN PRIVATE TRAINING?

If you’re looking for some extra hands on coaching, skill work, and/or accountability outside of class, Private Training is a great option!

We do offer a Complimentary Private Session to all members who are interested in working with any of our coaches one on one.

If you’re interested please email Community@150bay.fit with your preferred trainer(s), top 2-3 fitness goals, and preferred training days/times.

NEED A PHYSICAL THERAPIST?

Dr. Alexis is here for you!

THAT’S ALL FOR NOW

Let’s Get After It and have another STRONG week!

Coach André

Week of 7.1.24

Hi Friends!

THIS WEEK’S WORKOUTS

Here is Week 4 Summer Shred Programming!

INDEPENDENCE DAY SCHEDULE

Thursday July 4: 9am & 10am Open Gym Only

Friday July 5: Normal Schedule Resumes

MEET YOUR COACHES!

Whether you’re new to our community or have been with us since we opened our doors in 2017, you might not meet everyone in your weekly class rotation. Here’s our all star team of coaches!

Let’s Get After It and have another STRONG week!

Coach André

Week of 6.24.24

Hi Friends!

Here is Week 3 Summer Shred Programming!

And if you’re feeling any body aches from last week’s workouts, here are some soft tissue exercises you can do at home to alleviate muscle soreness and joint pain!

Back and Knee Pain Relief

Elbow Pain Relief

Enjoy the rest of your Sunday and have a STRONG week!

Coach André

Week of 6.17.24

Hey Friends!

Happy Father’s Day to all the strong papas in our community!

THIS WEEK’S WORKOUTS

Welcome to Week 2 of the Summer Shred Cycle

UPDATED CLASS SCHEDULE

OPEN GYM IS FREE FOR ALL MEMBERS

We want you to have extra time to work on skills, lifting, and conditioning outside of class.

So remember to click the “Free” option when booking Open Gym to save your credits for Coach led classes!

NOTE ON CLASS TARDINESS

Please do your best to arrive to class on time. We know that work, life, parking, and public transportation can get in the way. But we cover a significant amount of information and movement in the first 5 minutes of class. And unlike many group fitness style classes, it is simply not safe for you to jump into workouts late without being briefed and properly warmed up.

If you arrive after the workout Briefing, you will be asked to do 10 burpees to “catch up” on the warmup and to get blood flowing to your entire body.

If you arrive after the Strength portion of class has started, you will be asked to ride the bike until that section is over. Remember we are doing complex movements that require proper warmup and technique work before starting. So for your own safety, you cannot just jump into lifting if you miss the warmup.

NOTE ON BOOKING CLASSES WITH WAITLIST

Please keep in mind that we cap classes to a level that is Safe and that creates an environment where the Coach is able to effectively lead, instruct, and manage all athletes in attendance.

Going forward, if you are on the Waitlist you are welcome to come and wait before class to see if anyone does not show up. But to maintain safety standards and an enjoyable class experience for all, you will NOT BE ADMITTED to class if all 20 athletes who booked before you are present.

Remember you can always book yourself up to a full week in advance of class to secure your spot!

NEED A PHYSICAL THERAPIST?!

Whether you have recurring aches or pains, or just want to add a tuneup to your fitness routine, Dr. Alexis is here to help!

Learn more about the services she provides + connect with her to get started

That’s all for now!

Let’s have another STRONG week!

Coach André

Week of 6.10.24

Hey Friends!

THIS WEEK’S WORKOUTS

Welcome to Week 1 of the Summer SHRED! Read details on our Summer SHRED Cycle

SUMMER SCHEDULE CHANGES

Here are two changes starting this week,

  1. Kids Class will be on Summer Break! We look forward to seeing your little ones back in action in September!

  2. Since we have two days of Olympic lifting in our new weekly programming (Tuesday snatch + Friday clean&jerk), Saturday will now offer 2 CrossFit classes (9am & 10am) instead of the weightlifting skill class. You’ll also notice increased complexity and movement variety in the Saturday classes to challenge you in new ways!

OPEN GYM IS FREE FOR ALL MEMBERS

We want you to have extra time to work on skills, lifting, and conditioning outside of class.

So remember to click the “Free” option when booking Open Gym to save your credits for Coach led classes!

NOTE ON CLASS TARDINESS

Please do your best to arrive to class on time. We know that work, life, parking, and public transportation can get in the way. But we cover a significant amount of information and movement in the first 5 minutes of class. And unlike many group fitness style classes, it is simply not safe for you to jump into workouts late without being briefed and properly warmed up.

If you arrive after the workout Briefing, you will be asked to do 10 burpees to “catch up” on the warmup and to get blood flowing to your entire body.

If you arrive after the Strength portion of class has started, you will be asked to ride the bike until that section is over. Remember we are doing complex movements that require proper warmup and technique work before starting. So for your own safety, you cannot just jump into lifting if you miss the warmup.

NOTE ON BOOKING CLASSES WITH WAITLIST

Please keep in mind that we cap classes to a level that is Safe and that creates an environment where the Coach is able to effectively lead, instruct, and manage all athletes in attendance.

Going forward, if you are on the Waitlist you are welcome to come and wait before class to see if anyone does not show up. But to maintain safety standards and an enjoyable class experience for all, you will NOT BE ADMITTED to class if all 20 athletes who booked before you are present.

Remember you can always book yourself up to a full week in advance of class to secure your spot!

NEED A PHYSICAL THERAPIST?!

Whether you have recurring aches or pains, or just want to add a tuneup to your fitness routine, Dr. Alexis is here to help!

Learn more about the services she provides + connect with her to get started

That’s all for now!

Let’s have another STRONG week!

Coach André

Week of 6.3.24

Hey Friends Happy June!

THIS WEEK’S WORKOUTS

We’re kicking off our Summer Strong Cycle with a week of Benchmark Strength and Conditioning tests! Read details on our Summer Strong Cycle

MURPH PHOTOS

In case you missed them last week, there is the Murph Gallery by James Stewart

NOTE ON BOOKING CLASSES WITH WAITLIST

Please keep in mind that we cap classes to a level that is Safe and that creates an environment where the Coach is able to effectively lead, instruct, and manage all athletes in attendance.

Going forward, if you are on the Waitlist you are welcome to come and wait before class to see if anyone does not show up. But to maintain safety standards and an enjoyable class experience for all, you will NOT BE ADMITTED to class if all 20 athletes who booked before you are present.

Remember you can always book yourself up to a full week in advance of class to secure your spot!

NO RUNNING IN LOBBY PLEASE

Just a friendly reminder to please NEVER run in the lobby. 

For the safety of everyone in our facility including CKO members and folks coming in off the street to check out the gyms, we need to exit through the side door in the stairwell and ALWAYS walk through the lobby when we return. 

I know we all want to get the best time possible on our workouts, but safety is our number one priority. And realistically walking through the lobby will only add an additional 10-15 seconds to your time. Feel free to deduct that from your time when sharing your scores!

So whether you are taking class or working out alone during open gym please please please please please with cherries on top.... NEVER runthrough the lobby

Thank you for your cooperation!

Week of 5.27.24

Hi Friends!

I hope everyone had a restful and reflective Memorial Day Weekend! Thanks to everyone who came out for. our 7th Annual Murph Hero Run!

Shoutout to James Stewart for catching some great Pictures of the Action!

THIS WEEK IN THE PROGRAM

We’re shifting gears after the last few weeks of setting Personal Records! We are dropping down the heavy weights but we’re keeping the volume + intensity reasonably high as we enter Summer Shred Season.

Next week (6.3.24) we will “Test In” with some benchmark workouts and lifts before our next Strength Cycle starts on Monday June 10.

In class, you should start to get accustomed to working with others and sharing barbells especially during the Lifting Portion of class. For anyone new to CrossFit, this is actually one of the best parts of this style of training. It’s almost like having a built in Accountability Buddy in class that will cheer you on, support you, keep you on schedule, and help you push harder than you might do when training alone!

*NOTE ON BOOKING CLASSES WITH WAITLIST*

Please keep in mind that we cap classes to a level that is Safe and that creates an environment where the Coach is able to effectively lead, instruct, and manage all athletes in attendance.

Going forward, if you are on the Waitlist you are welcome to come and wait before class to see if anyone does not show up. But to maintain safety standards and an enjoyable class experience for all, you will NOT BE ADMITTED to class if all 20 athletes who booked before you are present.

Remember you can always book yourself up to a full week in advance of class to secure your spot!

Thank you for your cooperation!

Let’s have another STRONG Week!

Coach Andre

Week of 4.15.24

Hey Friends!

This Week’s Workouts

We’re entering Week 4 of our Summer is Coming Strength Cycle! We will be building up to challenging sets of 8 reps on all of our major lifts this week with advanced athletes aiming to hit 75% of their one rep Max!

We’re also increasing volume in our metabolic conditioning pieces to build lean muscle and burn body fat as we are just six weeks away from Memorial Day!

Remember, you can always find our weekly programming on our Workout Archive page!

New Monday Schedule (starting 4.22.24)

As many of you may have noticed, Monday nights have been POPPIN at Club 150! In order to accommodate our growing adult (and kid) community, the following changes will take effect next Monday April 22:

4:30pm Kid’s Class (NO open gym allowed)

5:30pm CrossFit

6:30pm CrossFit

7:30pm New Member Jump Start AND Open Gym

The rest of the week will remain as it is!

*Pro Tip*

If you have the ability to work out in the morning, I highly recommend doing so for three reasons:

  1. There is much more capacity in our 3 morning classes compared to our 2 evening classes

  2. When  you exercise in the morning your body burns more calories throughout the day through an effect called EPOC (excess post exercise oxygen consumption). That’s science talk for the higher you elevate heart rate in the morning, the more fat and calories your body will burn throughout your day, even while you are sitting down at your desk!

  3. Work can be unpredictable! If you train in the morning, you will never have to worry about missing a workout because of a last-minute meeting, deadline or happy hour!

New Member Jump Start Class

Welcome to all of our new friends in the community! Our New Jump Start Class is currently offered:

Wednesdays at 5pm

Saturdays at 11am

AND starting next week April 22 Mondays at 7:30pm!

This class is designed for new folks to learn basic foundational movements in a smaller group setting to help you feel more comfortable in class!

We highly recommend new members with no CrossFit experience to take this as their first class - ESPECIALLY before taking Mondays power clean classes.

You can also feel free to take Jump Start more than once to get extra practice with Coach guidance!

Free Nutrition Consultation

Have you done yours yet?! All 150 BayFit members receive a FREE consult with a registered dietitian through our partnership with Dietitian Live?!!

It’s not about saying “you can’t eat this” or “you must eat that.”

It’s about working with a professional to create balance and make better decisions based on your fitness goals! Whether you want to lose 15 pounds, gain 10 pounds of muscle or train for a marathon, schedule your Free Consult here

And if you decide to work with your dietitian after the free consult, they accept most major insurances up to four sessions per month!

Need a Physical Therapist?!

Whether you have recurring aches or pains, or just want to add a tuneup to your fitness routine, Dr. Alexis is here to help!

Learn more about the services she provides + connect with her to get started

That’s all for now!

Let’s have an another STRONG week!

Coach André

Week of 4.8.24

Hey Friends!

We are officially seven weeks away from Memorial Day weekend so if you haven’t already committed to your fitness routine, now is a great time to start! Tips for Success!

Schedule Updates for this Week

Monday 5pm - No Kid’s Class this week

Open Gym will be open at 5pm!

This Week’s Workouts

We’re entering Week 3 of our Summer is Coming Strength Cycle! Details on our Workout Archive page:

https://www.150bay.fit/todays-wod

New 24.3 photos in from James Stewart!

https://drive.google.com/drive/folders/1forlGUIqjIG0PWPw-94hMMZC7r_ELjRn?usp=sharing

New Member Jump Start Class

Welcome to all of our new friends in the community!

Our New Jump Start Class is offered Wednesdays at 5pm and Saturdays at 11am.

This class is designed for new folks to learn basic foundational movements in a smaller group setting to help you feel more comfortable in class! We highly recommend new members with no CrossFit experience to take this as their first class before taking regular CrossFit class.

You can also feel free to take more than once to get more practice with Coach guidance!

Free Nutrition Consultation

Have you done yours yet?! All 150 BayFit members receive a FREE consult with a registered dietitian through our partnership with Dietitian Live?!!

It’s not about saying “you can’t eat this” or “you must eat that.”

It’s about working with a professional to create balance and make better decisions based on your fitness goals! Whether you want to lose 15 pounds, gain 10 pounds of muscle or train for a marathon, schedule your Free Consult here

And if you decide to work with your dietitian after the free consult, they accept most major insurances up to four sessions per month!

Need a Physical Therapist?!

Whether you have recurring aches or pains, or just want to add a tuneup to your fitness routine, Dr. Alexis is here to help!

Learn more about the services she provides + connect with her to get started

That’s all for now!

Let’s have an another STRONG week!

Coach André

Week of 4.1.24

Hi Friends! Happy Easter!

Holiday Schedule

Easter Sunday

9-11am Open Gym

11:15am Mobility Flow

Easter Monday

No Morning Classes

12pm Class

6pm Class

7pm Class

Tuesday 4.2.24

Normal Schedule Resumes

This Week’s Workouts

We’re entering Week 2 of our Summer is Coming Strength Cycle! Details on our Workout Archive page:

https://www.150bay.fit/todays-wod

New Member Jump Start Class

Welcome to all of our new friends in the community!

Our New Jump Start Class is offered Wednesdays at 5pm and Saturdays at 11am.

This class is designed for new folks to learn basic foundational movements in a smaller group setting to help you feel more comfortable in class! We do recommend new members with no CrossFit experience to take this as their first class before taking regular CrossFit class.

Free Nutrition Consultation

Have you done yours yet?! All 150 BayFit members receive a FREE consult with a registered dietitian through our partnership with Dietitian Live?!!

It’s not about saying “you can’t eat this” or “you must eat that.”

It’s about working with a professional to create balance and make better decisions based on your fitness goals! Whether you want to lose 15 pounds, gain 10 pounds of muscle or train for a marathon, schedule your Free Consult here

And if you decide to work with your dietitian after the free consult, they accept most major insurances up to four sessions per month!

Need a Physical Therapist?!

Whether you have recurring aches or pains, or just want to add a tuneup to your fitness routine, Dr. Alexis is here to help!

Learn more about the services she provides + connect with her to get started

That’s all for now!

Wishing you a Happy and relaxing Easter!

Coach André

Week of 3.11.24

Hi Friends!

CrossFit Open Update

Welcome to the final week of the CrossFit Open!

Over the weekend athletes raced a 20 minute clock to complete as many rounds as possible of:

300m Row

10 Deadlifts

50 Double Unders

So this week in our workout programming we will continue working on movements that we are likely to see in the remaining CrossFit Open workout with an emphasis on volume and conditioning!

And whether you did 24.2 with us on Saturday or not, we’ll be doing the last Open workout  this Saturday 3.16.24 as a community starting at 9am with free coffee and battle bars for all in attendance!

Shoutout to member and fit father Tommi for snapping a few pics of the action after finishing his heats!

Our Next Community Social

Will be Saturday March 16th from 12PM-3PM at South House on Newark Ave!

We have the Downstairs section reserved so join us for drinks, games, and great company!

Free Nutrition Consultation

Have you done your free consultation yet?!

All 150 Bay members get a FREE consult with a registered dietitian through our partnership with Dietician Live!

Whether your goal is to lose 10 pounds of fat, add 10 pounds of muscle, train for a marathon, or anything in between, the Dietitians are here to help you reach them through creating positive habits instead of enforcing restrictions.

And if you enjoy your first consultation, Dietitian Live does accept most major insurances up to 4 sessions per month!

Need a Physical Therapist?!

Whether you have recurring aches or pains, or just want to add a tuneup to your fitness routine, Dr. Alexis is here to help!

Learn more about the services she provides + connect with her to get started

That’s all for now!

Hope to see you this weekend for 24.3 and our community social!

Coach André

CrossFit Open Details

CrossFit Open 2024 Details

The CrossFit Open is a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2024 Open will take place from February 29 to March 18. 

You can register for the CrossFit Open with the link here. Even if you are not registered for the CrossFit Open, we would still love your participation in the benchmark workouts on Saturdays!

At 150 BayFit, we will be doing a mini competition during the CrossFit Open for the chance to win prizes at the end including Ascent Supplements, 150 BayFit Apparel, and the Grand Prize of a Championship Belt!

Everyone in attendance will receive a free Battle Bar and coffee to fuel their fitness!

When will we be doing the CrossFit Open workouts?

Saturdays starting March 2nd.

9amAthlete Briefing + Warmup. Heat Times will vary depending on workout length.

24.1 - Saturday, March 2nd - Coffee/Snacks & Throwdown Showdown

24.2 - Saturday, March 9th - Coffee/Snacks & Throwdown Showdown

24.3 - Saturday, March 16th - Coffee/Snacks & Throwdown Showdown


How will the competition work?

We have randomly split all members into teams, with the coaches as the team captains. Team assignments are below!

Your team has the ability to accumulate points based on participation and engagement.

How does the point system work?

1 point for wearing your team color during the workout

2 points for doing the open workout

3 points for registering for the open

4 points for each male/female that has the best Rx, Scaled or Foundational score

5 points for creating/sharing an Instagram story and tagging the gym

And once again, you do not have to register to participate in the Saturday workouts!

Hope to see you all this Saturday!