• 05/22/15: A clean start to MDWMemorial Day Murph - One class only @ CFJC @ 10am. Today's Workout:
    • Strength - 7 x 1 Power Clean + 2 Split Jerks
    • Conditioning - AMRAP14 -
      • 1 Thruster (Sx = 65#/45# - Rx = 95#/65# - CRx = 135#/95#) - Challenge yourself on the Thruster.
      • 1 Muscle UP (Sx = 2 for 1 Strict Pull Ups + Dips)
      • 2 Thrusters
      • 2 Muscle Ups (ex - 4 Pull Ups + 4 Ring Dips)
      • 3 Thrusters
      • 3 Muscle Ups...Continue in this pattern for 14 minutes
    • Finisher - Lax Ball Glute Med / Trcieps + couch stretch 2 min each leg
  • 05/21/15: YoursdaySuggested WLC Lifting - Back Squat - Test 1 RM (No more than 3 attempts) Optional Conditioning - EMOM20
    • 1st min - 15-20 Calories Row
    • 2nd min - 30-40 Double Unders
    Thursday Yoursday – We still follow a normal class schedule today, but there is no prescribed workout.  You can use any of today’s classes to work on a skill, lift, condition, mobilize, or just hang out.  Ask your coaches for help.  Spend 10-15 minutes working on a new skill.  Enjoy the day.
  • 05/20/15: Rowing SeminarJC Folks - We are hosting a rowing seminar at CrossFit 908 on Sunday, June 28th at 10am.  If you are interested in attending, please email Erin@CrossFit908.com.  Details below. Today's Workout:
    • AMRAP5 -
      • 300M Run
      • 15 Hang Power Cleans (Sx = 75#/55# - Rx = 95#/65# - CRx = 135#/95#)
      • 18 Toes To Bar
      • 21 Deadlifts (Same as HPC)
      • 24 Burpees
      • 27 Front Squats (Same as HPC)
    • Rest 3 Minutes
    • AMRAP7 -
      • 300M Run
      • 15 Hang Power Cleans (Sx = 75#/55# - Rx = 95#/65# - CRx = 135#/95#)
      • 18 Toes To Bar
      • 21 Deadlifts (Same as HPC)
      • 24 Burpees
      • 27 Front Squats (Same as HPC)
    • Rest 3 Minutes
    • For Time -
      • 300M Run
      • 15 Hang Power Cleans (Sx = 75#/55# - Rx = 95#/65# - CRx = 135#/95#)
      • 18 Toes To Bar
      • 21 Deadlifts (Same as HPC)
      • 24 Burpees
      • 27 Front Squats (Same as HPC)
    [caption id="attachment_3657" align="alignnone" width="640"]Pru looking strong! Pru looking strong![/caption]
  • 05/19/15: Two-for-one shoulder special
    • Memorial Day Murph @ CFJC May 25 @ 10am.  Pay before you play!
    • CFJC Running Club lead the by the incredibly BAMF Janine will begin on May 31 @ 12pm.  Hate running?  Me too, but the only way to make it suck less is to learn how to do it properly and practice!  Come join Janine and learn everything from proper warm-up and cool-down drills to speed drills, tempo drills, and hill running.  All levels are welcome.  Janine promises not to leave anyone behind.  Make sure to sign up at the gym so Janine can plan accordingly.
    Today's Workout:
    • Strength - 8 x 3 Push Press @ 85% of 5RM
    • Conditioning - AMRAP10
      • 10 Handstand Push Ups (Sx - Push Up / CRx = Deficit)
      • 50 Double Unders
    • Finisher - Banded Shoulder Stretches
  • 05/18/15: 100% LegsToday's Workout:
    • Strength - Back Squat - EMOM20 - 1 rep @ 100% of 5RM
    • Conditioning - 21-15-9 reps for time of - 10 min time cap
      • Pull Ups (CRx = CTB)
      • Burpees
    • Finisher - 8 rds :15 on / :15 off Hollow Hold
  • 05/17/15: Sunday Update
    • Memorial Day Murph @ CFJC May 25 @ 10am.  Pay before you play!
    • CFJC Running Club lead the by the incredibly BAMF Janine will begin on May 31 @ 12pm.  Hate running?  Me too, but the only way to make it suck less is to learn how to do it properly and practice!  Come join Janine and learn everything from proper warm-up and cool-down drills to speed drills, tempo drills, and hill running.  All levels are welcome.  Janine promises not to leave anyone behind.  Make sure to sign up at the gym so Janine can plan accordingly.
    This week @ JC:
    • Mon - Back Squat + Triplet
    • Tue - Push Press + Couplet
    • Wed - AMRAPSss
    • Thurs - Yoursday
    • Fri - Clean & Jerk + Couplet
    • Sat - Team WOD
    • Sun - Open Gym
  • 05/16/15: Partner WOD SaturdayCFJC: I don't ask you all for much. When I have, you've proven to be one of the most generous groups of people I've ever had the pleasure of knowing. This one is a little more near and dear to me than most. Please share Bill's link, and keep his family in your thoughts and prayers. Every little bit will help: http://www.gofundme.com/billfearon"

    Thanks guys!

    Mike Gallant Today's Workout:
    • Strength - 7 x 1 Clean Pull + Clean (Work to a heavy single)
    • Conditioning -Teams of 2
      • 8 x 400M Run (Each partner - alt. every run)
    • Finisher - AMRAP2 - Sit Ups
    Congrats to Dan on getting his first muscle up!
  • 05/15/15: Party Time Tonight 8:30pm @ Porta roof top!CFJC Night Out Tonight - Porta rooftop @ 8:30pm.  Be there. Today's Workout:
    • Strength - EMOM10 (Alternating minutes)
      • 1st min - 10 Unbroken Heavy Wall Balls (10' for gents / 9' for ladies) (CRx = 15 reps)
      • 2nd min - 5 Unbroken Strict Chin Ups (CRx = 10 reps)
    • Conditioning - AMRAP12
      • 800M Run
      • 60 Double Unders
      • 40 Kettlebell Swings (American if possible - Sx = 35#/26# - Rx = 53#/35#)
      • Max Burpees in remaining time
    • Finisher - Tabata Bottom to Bottom Squats.....Enjoy
  • 05/14/15: Yoursday
    • CFJC Night Out - Friday, May 15 @ 8:30pmBask in the glorious weather on Porta’s rooftop with some strong, good looking JC people. We would love for as many of you as possible to join! https://www.facebook.com/events/476762222480308/
    • Memorial Day Murph @ CFJC May 25 @ 10am.  Pay before you play!
    • CFJC Running Club lead the by the incredibly BAMF Janine will begin on May 31 @ 12pm.  Hate running?  Me too, but the only way to make it suck less is to learn how to do it properly and practice!  Come join Janine and learn everything from proper warm-up and cool-down drills to speed drills, tempo drills, and hill running.  All levels are welcome.  Janine promises not to leave anyone behind.  Make sure to sign up at the gym so Janine can plan accordingly.
    Thursday Yoursday – We still follow a normal class schedule today, but there is no prescribed workout.  You can use any of today’s classes to work on a skill, lift, condition, mobilize, or just hang out.  Ask your coaches for help.  Spend 10-15 minutes working on a new skill.  Enjoy the day. Suggested WLC Back Squats - 5 sets x 2 reps @ 90% of 1RM Optional Conditioning - 3 sets of (250m Row / 500m Row / 750m Row) - Rest 1:1
  • 05/13/15: Announcements!!!!
    • Congrats to Vishal on getting his first muscle up!
    • CFJC Night OutFriday, May 15 @ 8:30pmBask in the glorious weather on Porta’s rooftop with some strong, good looking JC people. We would love for as many of you as possible to join! https://www.facebook.com/events/476762222480308/
    • Memorial Day Murph @ CFJC May 25 @ 10am.  Pay before you play!
    • CFJC Running Club lead the by the incredibly BAMF Janine will begin on May 31 @ 12pm.  Hate running?  Me too, but the only way to make it suck less is to learn how to do it properly and practice!  Come join Janine and learn everything from proper warm-up and cool-down drills to speed drills, tempo drills, and hill running.  All levels are welcome.  Janine promises not to leave anyone behind.  Make sure to sign up at the gym so Janine can plan accordingly.
    Today's Workout:
    • Skill - Hang Snatch - 20 min practice
    • Conditioning - For Time - 18 min time cap
      • 40 Deadlifts (Sx = 75#/55# - Rx = 95#/65# - CRx = 135#/95#)
      • 35 Box Jumps (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
      • 30 Ring Dips
      • 25 Hang Power Cleans (Same as DL)
      • 20 Burpees
      • 15 Front Squats (Same as DL)
    • Finisher - 3 x 15 Strict Toes To Bar
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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!