• 09/05/15: Partner WorkoutKBK – All KBK orders for Monday can be picked up on Monday between 8am-10am while the gym is open, otherwise you will have to pick it up Tuesday. Labor Day Schedule – 8am / 9am classes only Today's Workout:
    • Strength - EMOM10 - 3 Sumo Deadlift - Increase weight every 2 min.  Start @ 70% of 1RM
    • Conditioning - Teams of 2 - 10 Rounds Each For Time
      • 10 Calorie Row
      • 10 Push Ups (Crx = 15 Push Ups)
      • NOTE: One partner works while one rests.  Each round should be an all out sprint.
    • Finisher - Strict Pull Ups - Sx = 20 (If you are using a band, use one that will only allow you to complete 3-4 pull ups at a time) / Rx = 30 (Must be unassisted) - CRx = 30 Strict Chest To Bar (Must be unassisted)
  • 09/04/15: My heart is AikinWe are sad to announce that Mr. Matthew Aikin will be leaving CFJC on October 13 to pursue a coaching opportunity back home in Nevada.   We have been honored to have him as a head coach over the past year.  Matt is an unbelievably genuine and caring guy, who's sole purpose in the gym is to make each one of the members better.  You have taught us all a lot Matt, and we wish you the best in your new job.  We are holding a going away party for Matt on Saturday, 10/03 @ 1pm at CFJC.  We are going to do this potluck style for food and booze.  We, of course, will be providing some adult beverages as well. As Matt steps down, Travis will be moving into the role of head coach at CFJC.  Travis has worked diligently over the past year and a half to gain as much knowledge and experience as possible.  He has not only been doing a wonderful job coaching, he has used his role as gym manager to make some very positive changes at CFJC. Over the next several weeks you will see new faces in the gym as we interview new coaches.  We have high expectations and look forward to finding another outstanding coach for you all. Tim, Mike, & Eddie. KBK - All KBK orders for Monday can be picked up on Monday between 8am-10am while the gym is open, otherwise you will have to pick it up Tuesday. Labor Day Schedule - 8am / 9am classes only Today's Workout:
    • Strength - Front Squat - 5 x 5 @ 75% of 1RM
    • Conditioning - "Chunky Monkey" - For Time
      • 50 Double Unders
      • 25 Pull UPs (CRx = CTB)
      • 25 Thrusters (Sx = 75#/55# - Rx = 95#/65#)
      • 75 Double Unders
      • 25 Thrusters
      • 25 Pull Ups
      • 50 Double Unders
    • Finisher - 1 Mile Jog
  • 09/03/15: YoursdayCFJC and Strengthlete challenge you to eat, sleep, hydrate and exercise well for 28 days (Paleo or Macros) (Sept 14 -Oct 11). Fall is on the horizon, which means your time and energy will be in high demand for the holidays and competitions (Garden State Open!). It’s time to build strong, healthy habits now to ensure you have all the energy to dedicate to your friends, family, special events, and health goals that are most important to you. Challengers will self-report your daily points on a google scorecard that automatically populates a Leaderboard. Yes, we will all be able to see each other’s scores and help each other stay accountable. We know you like to be pushed, so we will push you. We are stronger together, than we are as individuals. Save the dates: – Info Mtg & Nutrition Seminar with Lauren Miller: Sat 9/12 at 12:30pm – Start Date: Mon 9/14 & End Date: Sun 10/11 Labor Day Schedule – 9am and 10am classes only Today is Thursday Yoursday.  You know what that means.  You can come to any of the regularly scheduled classes to make up a workout you missed, work on a skill, lift, conditioning, mobilize, or just hang out.  Ask your coaches for help on movements you are trying to learn. Mobility Class - 6pm Weight Lifting Club - 7pm  
  • 09/02/15: Nutrition ChallengeCFJC and Strengthlete challenge you to eat, sleep, hydrate and exercise well for 28 days (Paleo or Macros) (Sept 14 -Oct 11). Fall is on the horizon, which means your time and energy will be in high demand for the holidays and competitions (Garden State Open!). It's time to build strong, healthy habits now to ensure you have all the energy to dedicate to your friends, family, special events, and health goals that are most important to you. Challengers will self-report your daily points on a google scorecard that automatically populates a Leaderboard. Yes, we will all be able to see each other's scores and help each other stay accountable. We know you like to be pushed, so we will push you. We are stronger together, than we are as individuals. Save the dates: - Info Mtg & Nutrition Seminar with Lauren Miller: Sat 9/12 at 12:30pm - Start Date: Mon 9/14 & End Date: Sun 10/11 Labor Day Schedule - 9am and 10am classes only Today's Workout:
    • Skill - Handstand Hold Progressions - Wall Walk / Handstand Hold on the wall and or box / Freestanding hold / HS Walk
    • Today's Workout - 5RFT - "Energizer Bunny" - 40min time cap
      • 400M Row
      • 300M Run
      • 20 Box Jumps (Sx = 20"/18" - Rx = 24"/20")
      • 10 Handstand Push Ups (Sx = DB Press / Rx = Ground / CRx = 4"/2" Deficit)
    • Finisher - 300M Single Arm Overhead Carry (KB or DB)
  • 09/01/15: Hang on!Announcements: Labor Day Schedule - 9am and 10am Classes only. The schedule in Wodify has been adjusted. CFJC and Strengthlete challenge you to eat, sleep, hydrate and exercise well for 28 days (Paleo or Macros) (Sept 14 -Oct 11). Fall is on the horizon, which means your time and energy will be in high demand for the holidays and competitions (Garden State Open!). It's time to build strong, healthy habits now to ensure you have all the energy to dedicate to your friends, family, special events, and health goals that are most important to you. Click here for more information. Today's Workout:
    • Strength - 6 x 3 Hang Power Clean - Attempt to build to 80% of 1RM Power Clean
    • Conditioning - "Stairway To Heaven"
      • 5-10-15 reps for time of
        • Power Clean (60% of your heaviest set completed)
        • Toes To Bar
      • Rest 3 minutes
      • 15-10-5
        • Power Clean (Same weight)
        • Toes To Bar
    • Finisher - 3 x 10 Press Ups + 10 Scorpion Stretches
  • 08/31/15: Nutrition ChallengeCFJC and Strengthlete challenge you to eat, sleep, hydrate and exercise well for 28 days (Paleo or Macros) (Sept 14 -Oct 11). Fall is on the horizon, which means your time and energy will be in high demand for the holidays and competitions (Garden State Open!). It's time to build strong, healthy habits now to ensure you have all the energy to dedicate to your friends, family, special events, and health goals that are most important to you. Click the link below to see more details. Today's Workout:
    • Strength - EMOM10 - 3 Push Press taken from the floor (Aim to hit 75%+ of your 1RM Push Press
    • Conditioning - "Salt-N-Pepa" 3RFT (CRx = 4RFT) - 16 min time cap
      • 30 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
      • 15 Strict Ring Dips
    • Finisher - 3 x 10 Strict Chin Ups + 20 V-Ups
    The CFJC Strengthlete Fall Nutrition Challenge
  • 08/30/15: Sunday UpdateThe week ahead:
    • Mon - Push Press + Couplet
    • Tue - Hang Power Clean + Couplet
    • Wed - Quadruplet
    • Thurs - Yours + Mobility Class + WLC
    • Fri - Front Squat + Chipper
    • Sat - Sumo Deadlift + Partner WOD
    • Sun - WLC + Open Gym
  • 08/29/15: Partner WorkoutToday's Workout:
    • Skill - Muscle Up Progressions OR 5 sets of 7 Strict Ring Dips and 7 Strict Ring Rows
    • Conditioning - "It takes two" - In teams of 2 complete the following for time and total reps
      • Pace Setter - Row 1800M (Rotate every 300m)
      • Worker - Max reps Toes To Bar (Score = total reps of toes to bar)
      • Once completed, move immediately to
      • Pace Setter - Run 1800M (Rotate every 300m)
      • Worker - Max reps Burpees (Score = total reps of burpees)
    • Finisher - Partner 400M Farmers / Overhead Carry.  Alternate as needed.
  • 08/28/15: A strict end to the week…Today's Workout:
    • Strength - EMOM12
      • 1st minute - Strict Chin Ups (Sx = 4 / Rx = 6 / CRx = 10)
      • 2nd minute - Strict Handstand Push Ups (Sx = DB Press / Rx = Ground / CRx = 2" Deficit)
    • Conditioning - "Stage 5 Clinger" - 5RFT
      • 10 Alt. Dumbbell Snatch (Sx = 30#/20# - Rx = 50#/35# - CRx = 70#/50#)
      • 15 Wtd Abmat Sit Ups (Same Dumbbell)
    • Finisher - Find a partner and run 800m carrying one heavy object.  Alternate as needed.
  • 08/27/15: YoursdayToday is Thursday Yoursday.  You know what that means.  You can come to any of the regularly scheduled classes to make up a workout you missed, work on a skill, lift, conditioning, mobilize, or just hang out.  Ask your coaches for help on movements you are trying to learn. Optional Lift - EMOM10 - 2 Push Press - Start @ 80% of 1RM and attempt to build to 90%+
CrossFit Blog
Holder 1

SIGN UP FOR A FREE TRIAL CLASS

We offer a Free Introductory class every Saturday morning @ 11:30am. There are no prerequisites or fitness experience needed. The class is designed for anyone new to CrossFit. Sign up here!

Holder 2

CROSSFIT JERSEY CITY EVENTS

FEATURED VIDEO

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!