• 04/23/2014: Help a Brother OutJKozy is being the All-American Man again. Let's hook him up with some of that CFJC generosity. See below:

    "CFJC...12,000 burpees for Owen was so much fun that I'm doing more exercising for charity. This time I am asking for your support as I compete in The RBC Decathlon and raise money for pediatric cancer research at Memorial Sloan-Kettering Cancer Center. The RBC Decathlon is Wall Street's Olympics (laughing is indeed appropriate here). They are calling it a competition but I think Mike and Eddy have the phrasing right: "exercising for time." I'm 33 years old and I sit at a desk all day so I think that's more appropriate. There will be some really good athletes at this thing and I'll be there having fun and trying to hit my goal to maximize donations. Helping sick kids is an awesome cause.


    I have set a fundraising goal of $3,500.00. You can either just donate directly (a flat donation) or challenge me through your donation. Here is how you can do it. I have selected one of the ten events to be the focus of my fundraising.


    Event - Pull Ups (strict from dead hang…is there any other way? Yes there is but this is the way I’ll do them in this “competition”)


    Goal - 18 Reps  


    By choosing one of the two performance-based donation options you will motivate me to train harder, perform better and ultimately raise more money for MSKCC.


    Please click on the link below and select a donation option.




    100% of all donations go directly to MSKCC. You will also receive a tax letter from MSKCC recognizing your donation to a 501c3.


    The RBC Decathlon takes place on Sunday, June 22nd, 2014 at St. John's University's DaSilva Memorial Field. If you're around you should come out and watch some really impressive athletes. And I’ll be there also.

        Sincerely, White Board Name: JKozy"   Today's Workout:
    • Strength:
      • 5 x 5 Dumbbell Press
    • Conditioning - 5 Rounds For Time:
      • 6 Push Press
      • 12 Bar Facing Burpees
  • 04/22/2014: Tuesday TripletThere is a 2BR apartment for lease on the second floor of our building. Would be GREAT to have another member in there! Check it out: The Grove    Today's Workout:
    • Strength - Supersets:
      • 5 x 5 Weighted Pull-Up
      • 5 x 5 Weighted Push-Up
    • Conditioning - 5 Rounds For Time:
      • 10 Ring Rows
      • 15 Push-Ups
      • 50 Double Unders
    • Finisher:
      • Accumulate 1:00 Hanging L-Sit
  • 04/21/2014: Have a Frantastic DayToday's Workout:
    • Strength:
      • 5 x 3 Front Squat (Add 5lbs from last week, no more than 77% of your 1RM)
    • Conditioning - 21-15-9 Reps for Time:
      • Thruster (95/65)
      • Pull-Ups
      Barbell Club:
    • 3 x 10 Clean Warm-Up with Barbell
    • 3 x :30 Second Hold at Bottom of Squat with Barbell
    • 2 Supersets:
      • 10 2-for-1 Wallballs (20/14)
      • 10 Tall Cleans
  • 04/19/2014: Team WorkoutToday's Workout:
    • Conditioning - Teams of 3 - AMRAP in 15 Minutes:
      • Pace Setter: 100' Sandbag Lunge
      • Worker Bee 1: Max Calorie Row
      • Worker Bee 2: Plank
    • Finisher:
      • 400m Overhead Carry (55/35)
  • 04/18/2014: Let’s Go Watch Rob Perez DestrominateOn Friday, May 2nd at 6:00p, our own Rob Perez is going to be boxing to benefit those affected by the Philippine Typhoon and for a college scholarship fund for inner city youth. We have tickets at the gym: $50/each. Tickets at the door will be $75. The fights will be held at Schuetzen Park, 32nd St & Kennedy Blvd, North Bergen, NJ. Email info@crossfitjerseycity.org if you would like a ticket and to coordinate carpooling. Oh, by the way... All you can eat and drink with the purchase of a ticket... Today's Workout:
    • Strength:
      • 5 x 3 Power Clean (75% 1RM)
    • Conditioning - 4 Rounds For Time:
      • 400m Run
      • 10 Burpees
  • 04/17/2014: Optional WorkoutIn the past, Thursday's have been a programmed Rest Day, and class times are run in an Open Gym format. During our current strength cycle, we will be posting an optional workout that you can complete to complement the rest of the week's workouts. You can still use today as an opportunity to make up a workout, to attend Barbell Club at either 6:15a or 5:00p, to do your own thing, or to, of course, rest.   Today's Optional Workout:
    • Strength:
      • 10 x 3 Box Squat (65% 1RM)
      Barbell Club
    • 3 x 10 Sotts Press with Barbell
    • 5 x 2 Overhead Squat
    • 300 Flutter Kicks
  • 04/16/2014: Shoulders and AbsToday's Workout:
    • Strength:
      • 5 x 3 Press
    • Conditioning - AMRAP in 12 Minutes:
      • 10 Box Jumps
      • 20 V-Ups
      • 30 Double Unders
  • 04/15/2014: TuesToday's Workout:
    • Strength:
      • 5 x 5 Weighted Pull-Up
      • 5 x 5 Weighted Ring-Dip
      • Superset, or...
      • 1-2 Muscle Ups Every Minute On the Minute for 12 Minutes
    • Conditioning - Tabata - No Rest Between Movements:
      • Row (Calories)
      • Push-Up
      • Kettlebell Swing
      • Sit-Up
      • Jumping Lunges
  • 04/14/2014: Barbell Club UpdateBarbell Club will continue to meet on Monday at 5:00p and on Thursday at both 6:15a and 5:00p. For the next several weeks, all sessions will be focused primarily on the Clean and Snatch, as well as on related accessory work. Barbell Club: Primary:
    • 3 x 10 Tall Cleans (Empty Barbell)
    • 3 x 10 Weighted Back Extensions
  • 04/14/2014: Fresh StartSorry for the late post, ya'll. It was Master's Weekend. We are starting our new strength cycle today! Get ready for them gainz. Today's Workout:
    • Strength:
      • 5 x 3 Front Squat @ 75% of your 1RM (Use 75% for all sets. Nothing more, nothing less)
    • Conditioning - 3 Rounds for Time:
      • 15 Dumbbell Thruster
      • 10 Toes-to-Bar
      • 5 Strict Handstand Push-Ups
CrossFit Blog
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Heidi Jones interviewing Tim Carroll prior to the 2012 CrossFit Games Open. www.trainwithheidi.com