• 10/31/14: Happy Halloween!Best costume per class gets a free CFJC shirt.  We're hoping to see some good costumes. Today's Workout:
    • Strength - Deadlift - 5 x 3 @ 83% of 1RM
    • Conditioning - 5 For Time
      • 30 Sit Ups
      • 4 Muscle Ups (Sx = 10 Pull Ups + 10 Burpees)
    • Finisher - Max Double Unders - 2 minutes
  • 10/30/14: Yoursday

    Dr. Mike will be at CrossFit JC tonight from 5-7pm in 15 min appointments.  Prices are as follows:

    • $35/sessions
    • $125 for 4 sessions
    • $240 for 8 sessions

    Today is a programmed rest day at CrossFit Jersey City.  However, you can use any of today’s regularly scheduled classes to work on a skill, lift, condition, or just hang out.  Ask your coaches for help.  Work on your weaknesses and those things that you hate.  Be conscious of how much space you take up.

  • 10/29/14: Work Your Technique!Today's Workout:
    • Skill: EMOM10 - 3 Position Snatch
      • 1 High Hang
      • 1 Hang
      • 1 Floor
      • NOTE: Increase weight every 2-3 minutes
    • Conditioning - With a continuously running clock at the top of every 4 minutes for four rounds complete the following:
      • 300M Run
      • 20 Steps Walking Lunge (Sx = Bodyweight - Rx = 40#/30#j DB's / CRx = 45#/25# Overhead Lunge)
      • 10 Ring Dips
    • 300M Farmers Carry (As heavy as possible)
  • 10/28/14: Max OutToday's Workout:
    • Stength - Max Out
      • AMRAP2 - Max Strict Pull Ups
      • Rest 1 Minute
      • AMRAP2 - Max Strict Ring Dips
    • Conditioning - 3Rds (Rest 2 Min) AMRAP 3
      • 7 Toes To Bar
      • 6 Hang Power Cleans (Sx = 75#/55# - Rx = 95#/65# - CRx = 135#/95#)
      • 5 Shoulder To Overhead (Same as HPC)
    • Finisher - 300M Overhead Carry (Plate or Double Overhead)
  • 10/27/14: Squat DayToday's Workout:
    • Strength - Back Squat 5 x 2 @ 95% of 3RM
    • Conditioning - AMRAP12
      • 5 Burpees
      • 10 Box Jumps (Sx = 20"/18" Rx = 24"/20")
      • 15 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
    • Finisher - 800M Med Ball Run
  • 10/26/14: Sunday UpdateThe week ahead...
    • Mon - Back Squat + Triplet
    • Tue - Superset + AMRAPsss
    • Wed - Snatch + Triplet
    • Thurs - Yours
    • Fri - Deadlift + Couplet
    • Sat - TBA Team Workout
    • Sun - Open Gym
  • 10/25/14: FranturdayToday's Workouts:
    • Strength - 20 min to find a 1RM Thruster from the ground
    • Conditioning - "Fran"
      • 21-15-9 reps for time of
        • Thruster (95#/65#)
        • Pull Ups
    • 10 min Cardio Cool Down (Jog / Row / Bike)
  • 10/24/14: New Apparel Arrives TodayNew CrossFit Jersey City Apparel will be arriving today.  There will be two women's tank tops, two men's t-shirts (with smaller sizing for any ladies wanting a t-shirt), and two sweatshirts (one lightweight and one heavier).  T-shirts and tanks are $25, and sweatshirts are $35. Today's Workout:
    • Deadlift - 3 x 5 @ 81% of 1RM
    • Conditioning - AMRAP15
      • 150m Row
      • 15 Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
      • 10 Ring Dips
    • Finisher - 300M Farmers Carry - As Heavy As Possible.
    [caption id="attachment_2877" align="alignnone" width="960"]The man, the Misra, the legend. The man, the Misra, the legend.[/caption]
  • 10/23/14: Yoursday

    Dr. Mike will be at CrossFit JC tonight from 5-7pm in 15 min appointments.  Prices are as follows:

    • $35/sessions
    • $125 for 4 sessions
    • $240 for 8 sessions
    Today is a programmed rest day at CrossFit Jersey City.  However, you can use any of today’s regularly scheduled classes to work on a skill, lift, condition, or just hang out.  Ask your coaches for help.  Work on your weaknesses and those things that you hate.  Be conscious of how much space you take up.
  • 10/22/14: One Week Down, How We Feelin’?Today's Workout:
    • Skill - EMOM10 - 1 Power Snatch + 2 OHS
    • Conditioning - 7 Rounds For Time
      • 7 Box Jumps (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
      • 7 American Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
      • 7 Pull Ups (CRx = CTB)
    • Finisher - 2 x ME Handstand Hold - Rest 1 minute
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FEATURED WEEKLY VIDEO

Heidi Jones interviewing Tim Carroll prior to the 2012 CrossFit Games Open. www.trainwithheidi.com