• 08/20/2014: Hump DayToday's Workout:
    • Strength - Every Minute On the Minute for 12 Minutes:
      • 1st: 5 - 10 Strict Pull-Ups
      • 2nd: 20 Sit-Ups
    • Conditioning - With a Partner (Alternating):
      • 10 x 250m Row
    • Finisher - For Time:
      • 75 Push-Ups
  • 08/19/2014: ShouldersToday's Workout:
    • Strength:
      • Spend 20 Minutes on Handstand Practice (Holds/Push-Ups/Walks)
    • Conditioning - 7 Rounds For Time:
      •  7 Ring Dips
      • 14 Wallballs (20/14)
      • 28 Double Unders
    • Finisher:
      • Tabata Hollow Hold
     
  • 08/18/2014: Thank You!Thank you so much to everyone who supported our efforts to raise funds in memory of Det. Santiago! Saturday's event was incredible, and we crushed our $10k goal, raising nearly $13,000! To those who participated in the workout, donated towards our cause, or volunteered their own time (especially Lisa Nguyen) to make this event run smoothly: THANK YOU! Check out the Jersey Journal's recap of our event: HERE   Today's Workout:
    • Strength:
      • Build to a 5RM Hang Power Clean
    • Conditioning - 3 Rounds for Time:
      • 400m Run
      • 15 Front Squats
    • Finisher - 2 Minutes Each Leg:
      • Couch Stretch
  • 08/16/2014: Det. Santiago Memorial Workout Today!Thank you all so much for your support and generosity! We crushed our goal and are closing in on $12,000! The fundraising link will remain active through the weekend, so there is still time to donate: P.O. Melvin Vincent Santiago Memorial Workout. See you all today for what will certainly be an outstanding event! REMINDERS:
    • Registration: 7:30a SHARP
    • Location: Liberty State Park, North Field (Next to the 9/11 Memorial)
    • Parking: $7 for the Day
    Today's Workout - "Santiago": With a PARTNER, complete the following -
    • 2650m Row, then…
    • 6 Rounds (Partners alternate rounds, completing 3/each):
      • 7 Deadlifts
      • 13 Box Jumps
      • 14 Burpees
  • 08/15/2014: LESS THAN $600 TO GO!!SO CLOSE TO OUR GOAL! NO AMOUNT IS TOO SMALL! HELP US GET THERE! P.O. MELVIN VINCENT SANTIAGO MEMORIAL WORKOUT: We are very excited to announce that we will be hosting the memorial event for Det. Santiago in Liberty State Park on the North Field, next to the 9/11 Memorial. By now, you have likely seen the details of the workout itself. If not, here you go:
    • With a PARTNER, complete the following -
      • 2650m Row, then...
      • 6 Rounds (Partners alternate rounds, completing 3/each):
        • 7 Deadlifts
        • 13 Box Jumps
        • 14 Burpees
    All those looking to participate in the workout must register onsite at 7:30a on Saturday, 8/16 to receive your heat assignments. If you know who your partner is going to be, make sure you register together. Those coming to the event solo, no worries, we will pair you up with a partner. The event will kick off at 8:30a, and will run for about 3 hours. Please direct any questions to info@crossfitjerseycity.org. Continue to check the Facebook event page for any and all updates. We are over halfway to reaching our initial goal for Det. Melvin Santiago's family! Thank you all so much for your generosity and support. Please continue to spread the word! On Sunday, July 13th, Jersey City Police Officer Melvin Santiago was ambushed and murdered while responding to a robbery call. With only 6 months on the job, he made the ultimate sacrifice, giving his life while helping to protect all of us. Now, it's our turn to show our gratitude. On Saturday, August 16th, we will be hosting a fundraiser at the gym and dedicating a workout to Officer Santiago. The bar has been set: we WILL raise over $10,000 in his honor. All donations will be given directly to the Santiago family. While no amount of money will soften the loss they have experienced, it is the very least we can do to show them our support and appreciation. I understand the goal is a lofty one, though you have all proven just how charitable and generous you are as a group during Burpees For Owen. I am supremely confident that we will see more of the same during this fundraising effort. Any and all donations are most certainly appreciated. Please do your best to share the fundraising info with as many people as possible. Please click on the following link to view, donate and share the fundraising page: P.O. MELVIN SANTIAGO MEMORIAL WORKOUT Thank you all in advance for your help and generosity!   Today's Workout:
    • Strength - 5 Sets:
      • 2 x Power Snatch
      • 2 x Overhead Squats
    • Conditioning - AMRAP in 15 Minutes:
      • 7 x Dumbbell Thrusters
      • 9 x Kettlebell Swings
      • 11 x Toes-to-Bar
  • 08/14/2014: Barbell Club AnnouncementP.O. MELVIN VINCENT SANTIAGO MEMORIAL WORKOUT: We are very excited to announce that we will be hosting the memorial event for Det. Santiago in Liberty State Park on the North Field, next to the 9/11 Memorial. By now, you have likely seen the details of the workout itself. If not, here you go:
    • With a PARTNER, complete the following -
      • 2650m Row, then...
      • 6 Rounds (Partners alternate rounds, completing 3/each):
        • 7 Deadlifts
        • 13 Box Jumps
        • 14 Burpees
    All those looking to participate in the workout must register onsite at 7:30a on Saturday, 8/16 to receive your heat assignments. If you know who your partner is going to be, make sure you register together. Those coming to the event solo, no worries, we will pair you up with a partner. The event will kick off at 8:30a, and will run for about 3 hours. Please direct any questions to info@crossfitjerseycity.org. Continue to check the Facebook event page for any and all updates. We are over halfway to reaching our initial goal for Det. Melvin Santiago's family! Thank you all so much for your generosity and support. Please continue to spread the word! On Sunday, July 13th, Jersey City Police Officer Melvin Santiago was ambushed and murdered while responding to a robbery call. With only 6 months on the job, he made the ultimate sacrifice, giving his life while helping to protect all of us. Now, it's our turn to show our gratitude. On Saturday, August 16th, we will be hosting a fundraiser at the gym and dedicating a workout to Officer Santiago. The bar has been set: we WILL raise over $10,000 in his honor. All donations will be given directly to the Santiago family. While no amount of money will soften the loss they have experienced, it is the very least we can do to show them our support and appreciation. I understand the goal is a lofty one, though you have all proven just how charitable and generous you are as a group during Burpees For Owen. I am supremely confident that we will see more of the same during this fundraising effort. Any and all donations are most certainly appreciated. Please do your best to share the fundraising info with as many people as possible. Please click on the following link to view, donate and share the fundraising page: P.O. MELVIN SANTIAGO MEMORIAL WORKOUT Thank you all in advance for your help and generosity!   BARBELL CLUB: All Barbell Club classes will be considered Open Gym time until after Labor Day. More information on how Barbell Club will run in September to follow next week... Today is Thursday, so it's Yoursday. You know the drill. Rest or come in and get after it!
  • 08/13/2014: 5 Days to Donate!P.O. MELVIN VINCENT SANTIAGO MEMORIAL WORKOUT: We are very excited to announce that we will be hosting the memorial event for Det. Santiago in Liberty State Park on the North Field, next to the 9/11 Memorial. By now, you have likely seen the details of the workout itself. If not, here you go:
    • With a PARTNER, complete the following -
      • 2650m Row, then...
      • 6 Rounds (Partners alternate rounds, completing 3/each):
        • 7 Deadlifts
        • 13 Box Jumps
        • 14 Burpees
    All those looking to participate in the workout must register onsite at 7:30a on Saturday, 8/16 to receive your heat assignments. If you know who your partner is going to be, make sure you register together. Those coming to the event solo, no worries, we will pair you up with a partner. The event will kick off at 8:30a, and will run for about 3 hours. Please direct any questions to info@crossfitjerseycity.org. Continue to check the Facebook event page for any and all updates. We are over halfway to reaching our initial goal for Det. Melvin Santiago's family! Thank you all so much for your generosity and support. Please continue to spread the word! On Sunday, July 13th, Jersey City Police Officer Melvin Santiago was ambushed and murdered while responding to a robbery call. With only 6 months on the job, he made the ultimate sacrifice, giving his life while helping to protect all of us. Now, it's our turn to show our gratitude. On Saturday, August 16th, we will be hosting a fundraiser at the gym and dedicating a workout to Officer Santiago. The bar has been set: we WILL raise over $10,000 in his honor. All donations will be given directly to the Santiago family. While no amount of money will soften the loss they have experienced, it is the very least we can do to show them our support and appreciation. I understand the goal is a lofty one, though you have all proven just how charitable and generous you are as a group during Burpees For Owen. I am supremely confident that we will see more of the same during this fundraising effort. Any and all donations are most certainly appreciated. Please do your best to share the fundraising info with as many people as possible. Please click on the following link to view, donate and share the fundraising page: P.O. MELVIN SANTIAGO MEMORIAL WORKOUT Thank you all in advance for your help and generosity!   Today's Workout:
    • For Time:
      • 550m Run
      • 40 Burpees
      • 30 Front Rack Lunges
      • 20 Ring Rows
      • 100 Double Unders
      • 20 Ring Rows
      • 30 Front Rack Lunges
      • 40 Burpees
      • 550m Run
     
  • 08/12/2014: Over 80% Towards Our Goal! Help Us Get There!P.O. MELVIN VINCENT SANTIAGO MEMORIAL WORKOUT: We are very excited to announce that we will be hosting the memorial event for Det. Santiago in Liberty State Park on the North Field, next to the 9/11 Memorial. By now, you have likely seen the details of the workout itself. If not, here you go:
    • With a PARTNER, complete the following -
      • 2650m Row, then...
      • 6 Rounds (Partners alternate rounds, completing 3/each):
        • 7 Deadlifts
        • 13 Box Jumps
        • 14 Burpees
    All those looking to participate in the workout must register onsite at 7:30a on Saturday, 8/16 to receive your heat assignments. If you know who your partner is going to be, make sure you register together. Those coming to the event solo, no worries, we will pair you up with a partner. The event will kick off at 8:30a, and will run for about 3 hours. Please direct any questions to info@crossfitjerseycity.org. Continue to check the Facebook event page for any and all updates. We are over halfway to reaching our initial goal for Det. Melvin Santiago's family! Thank you all so much for your generosity and support. Please continue to spread the word! On Sunday, July 13th, Jersey City Police Officer Melvin Santiago was ambushed and murdered while responding to a robbery call. With only 6 months on the job, he made the ultimate sacrifice, giving his life while helping to protect all of us. Now, it's our turn to show our gratitude. On Saturday, August 16th, we will be hosting a fundraiser at the gym and dedicating a workout to Officer Santiago. The bar has been set: we WILL raise over $10,000 in his honor. All donations will be given directly to the Santiago family. While no amount of money will soften the loss they have experienced, it is the very least we can do to show them our support and appreciation. I understand the goal is a lofty one, though you have all proven just how charitable and generous you are as a group during Burpees For Owen. I am supremely confident that we will see more of the same during this fundraising effort. Any and all donations are most certainly appreciated. Please do your best to share the fundraising info with as many people as possible. Please click on the following link to view, donate and share the fundraising page: P.O. MELVIN SANTIAGO MEMORIAL WORKOUT Thank you all in advance for your help and generosity!   Today's Workout:
    • Strength/Skill:
      • Spend 20 Minutes on Handstand Work (Holds/Push-Ups/Walks)
    • Conditioning - 21-18-15-12-9-6-3 Reps For Time:
      • Push Press
      • Sumo Deadlift High Pull
    • Finisher:
      • 3 x Max Effort Ring Support Hold
  • 08/11/2014: 25% To Go! 6 Days to Donate!P.O. MELVIN VINCENT SANTIAGO MEMORIAL WORKOUT: We are very excited to announce that we will be hosting the memorial event for Det. Santiago in Liberty State Park on the North Field, next to the 9/11 Memorial. By now, you have likely seen the details of the workout itself. If not, here you go:
    • With a PARTNER, complete the following -
      • 2650m Row, then...
      • 6 Rounds (Partners alternate rounds, completing 3/each):
        • 7 Deadlifts
        • 13 Box Jumps
        • 14 Burpees
    All those looking to participate in the workout must register onsite at 7:30a on Saturday, 8/16 to receive your heat assignments. If you know who your partner is going to be, make sure you register together. Those coming to the event solo, no worries, we will pair you up with a partner. The event will kick off at 8:30a, and will run for about 3 hours. Please direct any questions to info@crossfitjerseycity.org. Continue to check the Facebook event page for any and all updates. We are over halfway to reaching our initial goal for Det. Melvin Santiago's family! Thank you all so much for your generosity and support. Please continue to spread the word! On Sunday, July 13th, Jersey City Police Officer Melvin Santiago was ambushed and murdered while responding to a robbery call. With only 6 months on the job, he made the ultimate sacrifice, giving his life while helping to protect all of us. Now, it's our turn to show our gratitude. On Saturday, August 16th, we will be hosting a fundraiser at the gym and dedicating a workout to Officer Santiago. The bar has been set: we WILL raise over $10,000 in his honor. All donations will be given directly to the Santiago family. While no amount of money will soften the loss they have experienced, it is the very least we can do to show them our support and appreciation. I understand the goal is a lofty one, though you have all proven just how charitable and generous you are as a group during Burpees For Owen. I am supremely confident that we will see more of the same during this fundraising effort. Any and all donations are most certainly appreciated. Please do your best to share the fundraising info with as many people as possible. Please click on the following link to view, donate and share the fundraising page: P.O. MELVIN SANTIAGO MEMORIAL WORKOUT Thank you all in advance for your help and generosity!   Today's Workout:
    • Strength:
      • 1RM Weighted Pull-Up
    • Conditioning - Every Minute On the Minute for 12 Minutes:
      • Odd: 5-10 Strict Pull-Ups
      • Even: 10-15 Wallballs (20/14)
    • Finisher:
      • Row 1k
     
  • 08/10/2014: Sunday UpdateThis week at CFJC:
    • Monday - Pull-Ups + EMOM + Row + Barbell Club (4p)
    • Tuesday - Handstand Practice + Couplet
    • Wednesday - Chipper
    • Thursday - Open Gym + Barbell Club (615a, 6p)
    • Friday - Power Snatch + Overhead Squats + Triplet
    • Saturday - CLOSED FOR MEMORIAL WORKOUT
    • Sunday - Open Gym
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Heidi Jones interviewing Tim Carroll prior to the 2012 CrossFit Games Open. www.trainwithheidi.com