• 10/21/14: Super TuesdayToday's Workout:
    • Skill - Superset - 5 Sets - Rest 90 seconds after second movement
      • 5 Strict Toes To Bar (CRx = Wtd wtih med ball)
      • 5 Handstand Push Ups (Sx = Walk Walk or Hold - CRx = Deficit Strict)
    • "Annie" - 50-40-30-20-10 reps for time of
      • Double Unders (Sx = 3-for-1 Singles)
      • Abmat Sit Ups
    • Finisher - 75 Supermans
  • 10/20/14: Congrats GSO Competitors!Congrats to all of the JC athletes who competed in the GSO on Saturday.  You all did an amazing job, and we hope to see you back next year.  Big shout out to Sidd on his first deficit HSPU!! Today's Workout: - GSO athletes, come to the gym for some mobility and light conditioning.
    • Back Squat - 5x3 @ 93% of 3RM (20 min time cap)
    • Conditioning - For Time - 15 min Time Cap
      • 30 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
      • 30 Pull Ups
      • 30 Box Jumps (Sx = 20"/18" - Rx = 24"/20")
      • 30 Burpees
      • 30 Ring Dips
      • NOTE - Scaled to 20 reps per movement if 15 minutes seems unattainable.
    • Finisher - 1 Mile Jog
    [caption id="attachment_2864" align="alignnone" width="960"]The whole JC crew. The whole JC crew.[/caption]
  • 10/19/14: Sunday UpdateSunday Update:
    • Mon - Back Squat + Chipper
    • Tue - Toes To Bar + HSPU Superset + "Annie"
    • Wed - Power Snatch + OHS Complex + Triplet
    • Thurs - Yours
    • Fri - Deadlift + Triplet
    • Sat - Thrusters + Fran
    • Sun - Open Gym
  • 10/18/14: Good luck JC CompetitorsToday is the Garden State Open at CrossFit 908.  Good luck to all of the JC peeps competing: Travis D., Matt H., Sidd M., Joe W., Christopher C., Dennis R., Big Em will be on the MIC with myself.  It's going to get a little crazy! You all should come support your local JC competitors! Today's Workout:
    • With a continuously running clock, every 4 minutes for 20 minutes complete a 400m run followed by the following exercises.
      • Rd 1 - Max Box Jumps (Sx = 20"/18")Rx = 24"/20")
      • Rd 2 - Max DB Snatch Alternating every 5 reps (Sx = 30#/20# - Rx = 40#/30#)
      • Rd 3 - Max Toes To Bar
      • Rd 4 - Max Burpees
      • Rd 5 - Max Cal Row (This can be moved to another spot if more than 10 people in a class)
  • 10/17/14: Congrats Nainesh & Ritu!GSO Competitors - You can use today as a rest day, or you can come to JC and we'll give you some light conditioning and mobility to keep you fresh for tomorrow's competition.  Make sure you are hydrating and getting some rest today.  Don't workout too hard.  Keep it to 15-20 minutes of light cardio and spend some time on your tight bits. Today's Workout:
    • Strength - Dumbbell Lunge Length of Gym  - 4Rds - Rest 2 minutes between effort. Increase weight each round.
    • Conditioning - EMOM18
      • 1st Min - 5 V-Ups + 5 Supermans (Continue this for the entire minute)
      • 2nd Min - 20 Russian Swings (Sx = 35#/26# - Rx = 53#/35#)
      • 3rd Min - 15 Hand Release Push Ups
    • Finisher - 30 Strict Pull Ups
  • 10/16/14: YoursdayToday 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.
  • 10/15/14: Fit For Fall Challenge Starts TodayToday's Workout:
    • Skill - EMOM10 - 1 Power Clean + 2 Front Squats
    • Conditioning - 15-12-9-6-3 reps for time of
      • Thruster (Sx = 75#/55# - Rx = 95#/65# - CRx = 115#/75#)
      • Burpees
    • Finisher - 3 x ME Ring Support - Rest 30 Seconds.  Notice Hollow Body position with elbows locked out and hands slightly turned out.
  • 10/14/14: Fit For Fall Challenge Starts Tomorrow, 10/15!

    What’s next (action items for you in red):

    • Email Lisa (or respond to this email) with 3 things by TOMORROW!
      1. Weight (lbs)
      2. 3k row time
      3. Nutrition Plan Choice
    • Optional & encouraged: BF% If you’d like to use Lauren’s digital caliper, see Lisa.
    • If you have questions or need help with any of the nutrition plans, don’t hesitate to email me or your team captain (whose identity you’ll find out shortly!). This learning experience starts now and we’re happy to help you navigate through it.
    • Start planning!Plan what you’ll eat. Get ahead of your weaknesses or barriers to success. Calculate your required water intake. Decide when you’ll sleep each night. Failing to plan is planning to fail.
    • Report your points daily starting on Wed 10/15 on the FB page or email Lisa. Each day’s points are due by 10am the following day (set a reminder in your phone to tally up yo shit).
    Today's Workout:
    • Strength - Superset - 5 Sets
      • 5 Dumbbell Press (Strict)
      • 5 Pull Ups (Strict)
      • NOTE: - Attempt to increase difficulty each set.  Rest 90 seconds between sets.
    • Conditioning - AMRAP12 - Increasing ladder
      • 10 Double Unders (Sx = 30 Single Unders)
      • 1 Muscle Up (Sx = 2 Ring Rows + 2 Ring Dips)
      • 20 Double Unders - (Sx = 60 Single Unders)
      • 2 Muscle Ups (Sx = 4 Ring Rows + 4 Ring Dips)
      • 30 Double Unders - (Sx = 90 Single Unders)
      • 3 Muscle Ups (Sx = 6 Ring Rows + 6 Ring Dips)
    • Finisher - Plank - 2 min front + 2 min each side)
  • 10/13/14: Fit For Fall Challenge Starts Wednesday 10/15!Clarifications: Challenge begins on Wed 10/15 (not tomorrow, 10/13). A blog and one of the whiteboards said 10/13, but the correct start date is Wed 10/15. Start recording your sleep for Day 1 on Tuesday night.
    What's next (action items for you in red):
    • Email Lisa (or respond to this email) with 3 things by Wed 10/15
      1. Weight (lbs)
      2. 3k row time
      3. Nutrition Plan Choice
    • Optional & encouraged: BF% If you'd like to use Lauren's digital caliper, see Lisa.
    • If you have questions or need help with any of the nutrition plans, don't hesitate to email me or your team captain (whose identity you'll find out shortly!). This learning experience starts now and we're happy to help you navigate through it.
    • Start planning!Plan what you'll eat. Get ahead of your weaknesses or barriers to success. Calculate your required water intake. Decide when you'll sleep each night. Failing to plan is planning to fail.
    • Report your points daily starting on Wed 10/15 on the FB page or email Lisa. Each day's points are due by 10am the following day (set a reminder in your phone to tally up yo shit).
    An email to introduce you to your team & team captain will be sent shortly! 
    Today's Workout:
    • Strength - Back Squat 5 x 3 @ 91% of 3RM (Switching to 5 x 3 from 3 x 5)
    • Conditioning - 2K Row Time Trial - This row is to be done as fast as you can complete it.  Any free time you have outside of this row may be used for skill work.
    • Finisher - 75 Push Ups For Time
  • 10/11/14: GSO PracticeToday's Workout:
    • AMRAP6 -
      • 600M Run
      • Max Rep Power Clean (Sx = 95#/55# - Rx = 135#/95# - CRx = 185#/125#)
    • Rest 6 min
    • AMRAP10 -
      • 50 Double Unders (Sx = 100 Single Unders)
      • 25 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
      • 15 TTB
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Heidi Jones interviewing Tim Carroll prior to the 2012 CrossFit Games Open. www.trainwithheidi.com