Explore our Programs

Functional Fitness Class (aka CrossFit)​

Our Functional Fitness Class is built around developing overall body strength, awareness, and capacity. During these classes our goal
is to make sure you are achieving YOUR desired level of fitness both in and out
of the gym! Each one of our Classes begins as followed:

10min Specific warm up– our warm ups are designed to get your whole body moving and ready for the second part of Class.

20-30min Strength/Skill/ Strength Balance– In our second
portion of Class we are developing specific qualities whether it be strength,
technique, or overall body symmetry and balance. This part of class is by far
the most important because it will allow you see the most improvement from a
week to week basis. That improvement can come in the form of hitting PR’s
(Personal Records) on Strength movements, as well as seeing strengthen of
technique on more complicated movements.

4-45min WOD (Workout of the Day) – The final portion of class
contains all the CrossFit you waited for! These workout are constantly varied
(change from day to day), filled with functional movements (movements that will
carry over to everyday life) and are performed at a variety of intensities!

Now I know what you’re thinking.  Is Functional fitness class for me?

The answer is: it depends!

What are your goals? Why did seek out Bastion School of Fitness? What’s your definition of fitness?

Come on in for a free one on one intro so week can figure out which program is right for you!

Bastion Barbell Club

Our Bastion Barbell Club Program is a custom tailored program designed to meet your strength goal! Coach Pat has competed in a myriad of strength sports including: Powerlifting, Olympic weightlifting, Strongman, and CrossFit. Using this background and knowledge he has written dozens of programs for competitors at all levels!

Each program is designed with you in mind. How many days a week do you want to train? What is your goal for competing in the given sport? What is your current level of fitness? What background, if any, do you have in the sport? All these questions can and will be addressed in your free one on one intro!

If you have the goal of competing in strength sports this is the program for you!

Personal Training

This is by far are fasting growing program and the reason for that is simple. Nothing beats one on one personal attention! Say goodbye to the days of endless wandering around the gym wondering what to do next. Every one of our personal training programs is custom tailored to the individual doing it.

During each personal training session you’ll be working one on one with a coach. That coach will be tracking your progress from session to session, making sure you’re achieving whatever fitness goal you have in mind. If you want fast results this is by far the quickest way to achieve them!

If you’re considering jumping back into fitness and think personal training is your best bet, then come on in for a free one on one intro so we can help you decided!

Ronin Capacity

Ronin is a training program built to be a deep dive into the complex world of energy systems, anaerobic and aerobic capacities, and the holistic art and science of breathing and recovery for athletes. The goal is to drive maximal adaptation in performance. This training program can be utilized as a primary fitness program in and of itself or, in conjunction with, Bastion’s daily programming track. Starting September 1, 2020, Ronin will be offered as a full-time training program under the Bastion banner, with classes and programming offered daily that will help you build higher levels of fitness across a broad spectrum of training modalities. For Bastion athletes that want to train on a competitive, professional-level programming track, Bastion and Ronin will work complimentarily together to create elite levels of strength, conditioning, capacity, and recovery. Pricing options for both Ronin as a standalone track or as a hybrid membership with Bastion’s daily programming will be available.   

“You Tire Me Out…”

Upregulation Breathing Protocols + Upregulation Monostructural Warm-Up

Acid Bath with Recovery Steps

Time Cap: 6:00

500m Ski*

500m Row*

1000m Bike (Damper 10)

Run to Finish

*Damper can be set to Athlete’s preference

-immediately after finishing-

3 Rounds

10 Banded Lat Pull Downs

10 Kang Squats

10 Supine Pedals

Down Regulation Breathing

James Carino is the head coach of Ronin Capacity. He has been  a New York City firefighter for 15 years, spending 3 of those years as a Tactical Strength and Conditioning coach for the Health and Fitness Unit at the FDNY’s Probationary Firefighter School. He has been a CrossFit coach since 2016 and holds the CF-L2, CF Gymnastics, CF Adaptive Athlete, CF Scaling, and Aerobic Capacity certifications. He is a United States Army Master Fitness Trainer and has both the Practitioner and Facilitator level certifications with NSCA’s Tactical Strength and Conditioning program. He is an ACE Peer Fitness Trainer for Firefighters. He holds a MovNat  L1 and has participated in the Art of Breath and Art of Breath Exposure clinics. He is also an instructor with the FDNY’s nationally recognized Mental Performance Initiative.

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