• 04/18/15: Team WOD SaturdayCome cheer on Sid, Hannah, Kate and Andy at Festivus Games today!  The location is Crossfit The Rack in Paramus, NJ - they would love to see familiar faces & yelling voices in the crowds while they kick butt! If you can't make it, be sure to wish them good luck! Today's Workout:
    • Conditioning - Teams of 2 For Time - Chipper Style
      • 200 Overhead Lunge (Revers/In Place w/ Plate)
      • 150 Calories Row
      • 100 Burpees To a Plate
      • 1 Mile Run (as a team)
    • Finisher - 3 x 15 Strict Ring Rows as challenging as possible
  • 04/17/15: Cleaning up the weekHappy Birthday to Coach Eddie.  May your day be filled with Spaghetti and Meatballs.
    Come cheer on Sid, Hannah, Kate and Andy at Festivus Games this Saturday 4/18! The location is Crossfit The Rack in Paramus, NJ - they would love to see familiar faces & yelling voices in the crowds while they kick butt! If you can't make it, be sure to wish them good luck!
    Today's Workout:
    • Skill - EMOM12 - 1 High Hang Power Clean + 1 Power Clean + 1 Jerk
    • Conditioning - 3 Rounds For Time (CRx = 4Rds)
      • 15 Toes To Bar
      • 15 Thrusters (Sx = 65#/45# - Rx = 95#/65#)
    • Finisher - 2 Rds - 25 Sit Ups + 1:00 Plank
  • 04/16/15: YoursdayToday is Thursday Yoursday.  You can come to any of the regularly scheduled classes to make up a workout you missed, work on a skill, lift something heavy, or do your own thing.  It is never to early to start working on those things that you hated during the Open!  Enjoy the day. Optional Skill Work - 8 x 3 Snatch Deadlift with 2 second pause at knee.  Focus is on moving the knees back as the bar is pulled off the ground.  With the bar at the knees, the shoulders should be in front of the bar with the back as rigid as possible.  Finish the deadlift by sweeping the bar back and up the legs, standing tall at the top with the weight in the heels. Suggested WLC Squats - Back Squat - 5 sets x 3 reps @ 80% of 1RM
  • 04/15/15: Pull Push FunToday's Workout:
    • Intervals - 10 x 300M Row Sprints (Alternating with partner - Each partner does 10 sprints) - 30 min time cap
    • Strength - Bench Press - 3 x 10 @ 80% of your 5RM
    • Finisher - 50 Slam Ball For Time (30#/20#)
  • 04/14/15: Do it again! Do it again!Today's Workout:
    • AMRAP5 - Get as far as you can.
      • 15 Power Snatch (SX = 65#/45# - Rx = 95#/65#)
      • 30 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
      • 15 Hang Power Clean (Same as Snatch)
      • 30 Burpees Over The Bar
      • 60 Air Squats
      • 30 Ring Dips
    • Rest 2 minutes
    • AMRAP7 - Get as far as you can.
      • 15 Power Snatch (SX = 65#/45# - Rx = 95#/65#)
      • 30 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
      • 15 Hang Power Clean (Same as Snatch)
      • 30 Burpees Over The Bar
      • 150 Double Unders
      • 30 Ring Dips
    • Rest 3 minutes
    • For Time
      • 15 Power Snatch (SX = 65#/45# - Rx = 95#/65#)
      • 30 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
      • 15 Hang Power Clean (Same as Snatch)
      • 30 Burpees Over The Bar
      • 150 Double Unders
      • 30 Ring Dips
  • 04/13/15: And so it begins…12 weeks of pure joy!Today's Workout:
    • Back Squat - 3 x 10 @ 80% of your 5RM (We will be changing reps and increasing % in coming weeks.  Please use the correct #'s for your squats.  No scaling up)
    • Conditioning -
      • 800m Run Buy In...Then
    •  15-12-9-6-3-1
      • Strict Pull Up (CRx = CTB Strict)
      • Heavy KB Swing (Challenge yourself here)
    • Finisher - Tabata Farmers Hold (Heavy set of KB's or DB's)
  • 04/12/15: Sunday UpdateThe week ahead @ JC:
    • Mon - Back Squat + Couplet
    • Tue - AMRAPsss
    • Wed - Row Intervals + Bench Press
    • Thurs - Yours + Optional Snatch Work
    • Fri - Clean & Jerk Complex + Couplet
    • Sat - Team Chipper
    • Sun - Open Gym + Optional Row Intervals
    Optional Run Intervals - 5 x 400M Run - 1:1 Work/Rest Weightlifting Club Suggested Strength -
    • Push Press - 5 sets x 3 reps @ 90% of 5RM (If you will be missing Monday's class, please squat 3 sets x 10 reps of 80% of your 5RM)
  • 04/11/15: 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)
  • 04/10/15: Pick things up and put them downToday's Workout:
    • 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
  • 04/09/15: Happy Birthday Travis!The CFJC Weekend Getaway to the Poconos is this weekend! A few of us will be staying at a beautiful house in the peaceful woods, also a short walk to the lake. Anyone is welcomed to hang out for the day on Saturday. There'll likely be a paintball group, maybe tennis, maybe ziplining & lots of just good ol' hanging out. If you'd like to sleep overnight, email Lisa@crossfitjerseycity.org to reserve an air mattress spot (just a couple left). More info here: https://docs.google.com/a/crossfitjerseycity.org/spreadsheets/d/1o8Nwk4nBkM6LBHEpbMMnzjTpCrEvXLQLuCREAUA4_pM/edit#gid=1135852326 Today is Thursday Yoursday.  You can come to any of the regularly scheduled classes to make up a workout you missed, work on a skill, lift something heavy, or do your own thing.  It is never to early to start working on those things that you hated during the Open!  Enjoy the day. Optional Lift - Overhead Squat - Every minute for 10 minutes complete 2 Overhead Squats  taken from the ground.  Attempt to snatch the first rep. Weightlifting Club Suggested Strength -
    • Shoulder Press - 3 reps x 5 sets @ 80% of 1RM
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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!