• 08/04/15: Pumped!Today's Workout:
    • EMOM10 - Strict Pull Ups (No Chins) - (Sx = 3 reps / Rx = 5 reps / CRx = 7 reps - If 7 is easy for you, start every set with strict chest to bar, but don't do more than 7 reps)
    • Conditioning - AMRAP16 - Partner Workout (Score = total push ups)
      • Pace Setter - 250m Row
      • Worker -
        • 30 Double Unders
        • Max reps push ups until rower is done.
    • Roll Out Triceps / Banded Pec Stretch
  • 08/03/15: You didn’t think we forgot about leg day did ya?Today's Workout;
    • Strength - 5 x 10 Dumbbell Step Ups (20") - One dumbbell per hand, Farmers style. Perform 5 heavy sets of 10 reps alternating legs.
    • Conditioning - "Elizabeth"
      • 21-15-9 reps for time of
        • Clean (Squat) - (Sx = 65#/45# - Rx = 95#/65# - CRx = 135#/95#)
        • Ring Dips
    • Finisher - 1 x Max Effort Wtd. Plank Hold (+45/+35)
  • 08/02/15: Sunday UpdateThe week ahead:
    • Mon - DB Step Ups + Elizabeth
    • Tue - Strict Pull Ups + Partner WOD
    • Wed - Chipper
    • Thurs - Yours + WLC +  Optional OHS
    • Fri - Muscle Ups + Nasty Girls
    • Sat - Quadruplet
    • Sun - Open Gym + WLC + Optional Conditioning
  • 08/01/15: Saturday Mash UpToday’s Workout:
    • Skill – Muscle Up Technique (Work progressions from false grip to banded and jumping muscle ups)  If you are able to do muscle ups, work in a group of 3 people and complete as many as possible in 10 mins alternating every 1-2 muscle ups.  If you are unable to perform 3 strict pull ups and 3 strict dips, complete 25 strict pull ups and 25 strict ring dips as challenging as possible.  Reps must be full range of motion to count.
    • Conditioning – For Time
      • 21 Front Squats (Sx = 75#/55# – Rx = 95#/65# – CRx = 155#/105#)
      • 150 Double Unders
      • 15 Front Squats
      • 800m Run
      • 9 Front Squats
      • 50 Burpees
    • Finisher – 100 Med Ball Sit Ups w/ partner (50 each)
  • 07/31/15: 2015 GSO @ CrossFit 908Announcement: CrossFit 908 is hosting its 4th annual Garden State Open, an individual CrossFit competition, on Saturday, October 10th.  All GSO 2015 workouts will be released on Monday, August 3rd. Registration will open on Friday, August 7th at noon. Please mark your calendars, we sold out in less than 4 hours last year!!! It is an individual competition with Men's & Women's Scaled & Rx. Total athletes capped at 150.
    Event link: https://www.uniiverse.com/908GSO2015 We are also looking for volunteers & judges. Please sign yourself up at the event link above. Volunteers & judges get free shirts and food!
    Today’s Workout: - Last completed 04/10/15
    • Strength – Take 20 minutes to build to a 1RM Power Clean + Split Jerk
    • Conditioning – “Grace”
      • For Time – 30 reps of Power Clean + Jerk (We are not setting an rx weight for today’s workout.  Instead choose between 50%-60% of your 1RM from the strength portion.  Your #1 goal is to move well.  Beyond that we would like you to pick a weight that will allow you to complete this workout in the 5-7 minute time frame.
    • Finisher – Collect a total of 2 min in a Hollow Hold
  • 07/30/15: YoursdayOptional Strength - EMOM10 - 2 Overhead Squats (taken from the ground) Thursday Yoursday – We still follow a normal class schedule today, but there is no prescribed workout.  You can use any of today’s classes to work on a skill, lift, condition, mobilize, or just hang out.  Ask your coaches for help.  Spend 10-15 minutes working on a progression towards reaching a goal.  Enjoy the day.
  • 07/29/15: Chest and AbsToday's Workout:
    • Strength – Take 20 minutes to build to a 5RM Bench Press
    • Conditioning – AMRAP12
      • 2 V-Ups
      • 2 Overhead Lunge (Sx = 25#/10# – Rx = 45#/25# – CRx = 65#/45#) – **Reverse / in place**
      • 4 V-Ups
      • 4 OHL
      • 6 V-Ups
      • 6 OHL….Continue in this pattern for 12 minutes
    • Finisher – 3 x 1 Min Max Burpees – Rest 1 min between efforts
  • 07/28/15: CindyToday's Workout:
    • Conditioning - "Cindy"  AMRAP20
      • 5 Pull Ups
      • 10 Push Ups
      • 15 Air Squats
    • Finisher - 4 x ME Hollow Hold - Rest 1 min
  • 07/27/15: Starting the week off clean…Today’s Workout: Last completed 04/06/15
    • Strength – Take 20 minutes to establish a 5RM Power Clean
    • Conditioning – Every 2 Min for 10 minutes complete the following
      • Wall Balls (Sx = 15 reps / Rx = 20 Reps)
      • Burpees (Sx = 10 reps / Rx = 15 reps))
    • Finisher – 3 x 15 Ring Rows
    New CFJC apparel.  Get it while it lasts! (New Shirts = $25, Old Shirts = $10 on sale)  
  • 07/26/15: Sunday UpdateOptional Conditioning - For Total Reps (8 x :20 on / :10 off of each of the following movements)
    • Tabata Double Under
    • Tabata Row
    • Tabata Ring Dips
    How did the first week of retesting go for everyone?  I heard there were a lot of PRs this week.  We have one more week of retests before we move on to some new fun.
    • Monday – 5RM Power Clean + Couplet
    • Tuesday – Cindy
    • Wednesday – 5RM Bench Press + Couplet
    • Thursday – Yoursday + Optional OHS
    • Friday – 1RM Power Clean + Jerk + Grace
    • Saturday – Muscle Ups + Chipper
    • Sunday – Open Gym – Optional Sprints
CrossFit Blog
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CROSSFIT JERSEY CITY EVENTS

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Check out some highlights from CrossFit Jersey City's athletes during the CrossFit Open 15.1 and 15.1a workouts. Compliments of CFJC's Amy Esposito!