• 08/01/2014: August, Already?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:
        • 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:
      • 400m Medicine Ball and Kettlebell Carry
    • Conditioning - AMRAP in 15 Minutes:
      • 250m Row
      • 15 Pull-Ups
      • 10 Box Jumps
      • 5 Handstand Push-Ups
    • Finisher:
      • 400m Medicine Ball and Kettlebell Carry
  • 07/31/2014: Yhursday + Barbell ClubP.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:
        • 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:
    • 10 x 3 Dumbbell Press
    • 400m Overhead Carry
    • 3 x 10 Front Raises
  • 07/30/2014: IMPORTANT EVENT 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:
        • 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 - Every Minute On the Minute for 12 Minutes:
      • 1st Minute - :30 Plank
      • 2nd Minute - Max Effort Sit-Ups
    • Conditioning - 5 Rounds For Time:
      • 20 Farmer's Carry Lunges
      • 40 Double Unders
  • 07/29/2014: Half Way to Our Goal!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! We are over 35% of the way to our goal of $10,000 for the Santiago Family! Please keep up the great work, and please continue to spread the word to anyone and everyone. We will be making the official announcement of the location for the August 16th Memorial Workout in a few days. In the meantime, join the Facebook Event Page to keep yourselves informed on the latest updates! 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. All specific details about the event on August 16th and the workout itself will be posted within the next several days, and a Facebook event will be created to help keep you abreast of any relevant updates. In the meantime, 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:
      • Rx: 3 x Max Effort Muscle Ups
      • Sx - Supersets:
        • 5 x 5 Strict Chin-Ups
        • 5 x 5 Strict Ring Dips
    • Conditioning - 50-40-30-20-10:
      • Russian Kettlebell Swings
      • Push-Ups
     
  • 07/28/2014: Thrusters!Today's Workout: Strength: 2 x 10 Thruster Conditioning - AMRAP in 15 Minutes - Ascending Ladder (200m Run Before Each Round): 2 DB Thruster 2 Toes-to-Bar 4 DB Thruster 4 Toes-to-Bar 6 DB Thruster Etc... Barbell Club: 10 x 3 Front Squat 3 x 10 Good Morning Max Effort Wall Sit 100 Supermen
  • 07/26/2014: Partner WODWe are over 35% of the way to our goal of $10,000 for the Santiago Family! Please keep up the great work, and please continue to spread the word to anyone and everyone. We will be making the official announcement of the location for the August 16th Memorial Workout in a few days. In the meantime, join the Facebook Event Page to keep yourselves informed on the latest updates!   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. All specific details about the event on August 16th and the workout itself will be posted within the next several days, and a Facebook event will be created to help keep you abreast of any relevant updates. In the meantime, 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:
    • In Teams of Two, Complete the Following:
      • 100 Sandbag Squats
      • 100 Sandbag Ground-to-Overhead
      • 100 Sandbag Lunges (two-for-one)
      • 100 Sandbag Sit-Ups (Pass the sandbag to each other)
  • 07/25/2014: Did You Donate Yet?We are over 35% of the way to our goal of $10,000 for the Santiago Family! Please keep up the great work, and please continue to spread the word to anyone and everyone. We will be making the official announcement of the location for the August 16th Memorial Workout in a few days. In the meantime, join the Facebook Event Page to keep yourselves informed on the latest updates!   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. All specific details about the event on August 16th and the workout itself will be posted within the next several days, and a Facebook event will be created to help keep you abreast of any relevant updates. In the meantime, 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:
    • Conditioning - 10-9-8-7-6-5-4-3-2-1 Reps For Time:
      • Deadlift (Bodyweight)
      • Burpees Over-the-Bar
    • Finisher - For Time:
      • 1 Mile Run
  • 07/24/2014: ThursOn 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. All specific details about the event on August 16th and the workout itself will be posted within the next several days, and a Facebook event will be created to help keep you abreast of any relevant updates. In the meantime, 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 is a programmed Rest Day. If you missed a workout from Monday, Tuesday or Wednesday, feel free to come in and make it up. Use the Open Gym as you see fit. All we ask is that you sign in and clean up your equipment when youre finished using it. Barbell Club is still on at 6:15a and 6:00p. Barbell Club:
    • 1 x Max Effort Set Strict Pull-Ups
    • Bench Press Drop Sets
      • Must Drop 6 Sets then build back up (Ex. 115-105-95-85-75-45-75-85-95-105-115)
    • 3 x 6 Barbell Trap Raises/High Pulls
    • Max Effort Plank
  • 07/23/2014: Help 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. All specific details about the event on August 16th and the workout itself will be posted within the next several days, and a Facebook event will be created to help keep you abreast of any relevant updates. In the meantime, 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 - Supersets:
      • 3 x 10 Strict Toes-to-Bar
      • 3 x :30 Plank
    • Conditioning - AMRAP in 10 Minutes:
      • 25 Russian Kettlebell Swings
      • 50 Double Unders
  • 07/22/2014: SupersetsToday's Workout:
    • Strength - Supersets:
      • 3 x 10 Ring Row
      • 3 x 10 Ring Dip
    • Conditioning - AMRAP in 15 Minutes:
      • 400m Run
      • 10 Dumbbell Push Press
      • 10 Dumbbell Hang Power Clean
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