• 01/29/15: Nutrition Challenge Starts Monday 02/02!The 28-Day Nutrition Challenge starts next Mon 2/2. All details can be found at the Facebook group here. To sign up, email Lisa@crossfitjerseycity.org your current weight by Sun 2/1. Then you'll get access to your Scorecard & the Leaderboard. CFJC & Strengthlete challenge you to kick off the new year by taking your nutrition and health to the next level. Time to put down the beer, chips, and cookies and begin building habits that make you feel good. Good nutrition, sleep, hydration and staying active are the foundations of a strong and happy life. Regardless of your goals, (get abs, lose fat, gain muscle, or improve your performance in the gym or life), paying attention to these habits will have a tremendous pay off. We are stronger together than as individuals. We hope you'll join us. Kettlebell Kitchen is coming in for a tasting on Monday night.  Make sure you come in to sample their food!   Today is Thursday Yoursday.  You can use any of today's regularly scheduled classes as you please.  Feel free to make up a workout you missed, work on a skill, lift, sweat, or just mobilize.  Enjoy the day.
  • 01/28/15: Abs and ShouldersToday's Workout:
    • Skill - EMOM12 (Alt. Min)
      • Odd Min - Toes To Bar (Sx = 7 / Rx = 10 / CRx = 15)
      • Even Min - HandStand Push Ups (Sx = DB Press x 10 Reps  / Rx = Head to Ground x 10 Reps / CRx = Head to Ground x 15 reps) - Feel free to scale using abmats.  Aim for 5-10 reps.
    • Conditioning - 4RFT
      • 20 Steps Farmers Lunge with Dumbbells (Sx = 30#/20# - Rx = 40#/30# - CRx = 50#+/35#+)
      • 15 Dumbbell Push Press (Sx = 30#/20# - Rx = 40#/30# - CRx = 50#+/35#+)
      • 10 Ring Dips
    • Finisher - 40 Ring Rows
     
  • 01/27/15: Night Classes Are On!We are closed for all morning classes today (5:30am / 6:30am / 9am).  All evening classes for tonight are ON (5, 6, 7, and 8pm).

    Snow day/At home workout :

    • Every 2 minutes for 20 minutes complete the following:
      • 20 jumping lunges
      • 10 push ups
      • in the remaining time for each round, hold a plank
    Today's Workout:
    • Sprints - 10 x 250M Row (Alternating with a partner - 5 each)
    • AMRAP15 -
      • 75 Double Unders
      • 50 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
      • 25 Pull Ups (CRx = 10 Muscle Ups)
    • Finisher - 5 x 10 Bicep Curls (Why not?)
  • 01/26/15: Leg Day!Weather Update & CFJC Class Cancellation: Due to the snow storm, tonight's 8pm class is cancelled. Tomorrow morning's 5:30, 6:30, and 9am classes are all cancelled as well. Stay tuned to Facebook & the blog regarding tomorrow night's classes. We will post an at home workout, so you can still get your sweat on. Stay safe! Today's Workout:
    • Strength - Back Squat - 5x3 - All sets should be at or above 80% of 1RM
    • Conditioning - AMRAP12 -
      • 3 V-Ups
      • 3 Kettlebell Swings (American if possible - Challenge yourself on these)
      • 6 V-Ups
      • 6 Kettlebell Swings
      • 9 V-Ups
      • 9 Kettlebell Swings....Keep increasing by 3-reps for the duration of the workout.
    • Finisher - Upon completing the 12-min AMRAP 50 burpees for time.
  • 01/24/14: Let the confusion beginToday's Workout - Partner style.  Each partner must complete both elements in each section before moving on.  While one rows, the other performs wall balls.  Once both partners have finished they switch.  Once both partners have rowed 500M and completed 30 wall balls each, they move on to the next couplet of 400M and 25 Wall Balls.
    • Row 500M / 30 Wall Balls (Sx = 14#/10# - Rx = 20#/14# - CRx = 35#/20#)
    • Row 400M / 25 Wall Balls
    • Row 300M / 20 Wall Balls
    • Row 200M / 15 Wall Balls
    • Row 100M / 10 Wall Balls
    • 100 Medball Abmat Sit Ups.  Ball is passed between each partner at the top of the rep with each partner completing 50 medball sit ups.
  • 01/23/15: Pulled Push SandwichToday's Workout:
    • Skill - EMOM15 - 1 Power Clean
    • Conditioning - AMRAP10
      • 7 Deadlifts (Sx = 115#/75# - Rx = 155#/105)
      • 9 Burpees Over The Bar
      • 11 Pull Ups
    • Finisher - 2 min Side Plank Each Side
  • 01/21/15: Whoop ass WednesdayToday's Workout:
    • EMOM10 -
      • Odd - 5 Handstand Push Ups (Sx = 5 DB Press / Rx = Ground / CRx = Deficit) If you are very comfortable kipping, work on strict.
      • Even - 5 Chest To Bar Pull Ups (Sx = Pull Ups / CRx = Strict CTB)
    • Conditioning - 4 Sets of 2 Rds - Rest 1 minute after completing 2 rds.
      • 7 Thrusters (Sx = 75#/55# - Rx = 95/65 - CRx = 135#/95#)
      • 7 Toes To Bar
    • Finisher - Couch Stretch -  2 min each leg
  • 01/20/15: Down the LadderToday's Workout:
    • Strength -Superset
    • Conditioning - For Time
      • 100 Double Unders
      • 75 Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35#)
      • 50 Box Jumps (Sx = 20"/18" - Rx = 24"/20")
      • 25 Ring Dips
    • Finisher - 3 x :30 on / :30 off Hollow Hold
  • 01/19/15: Monday SquatsAnnouncements:
    • Today's MLK schedule: 6:30am, 9am, 10am, 5pm, 6pm, 7pm (10am class added, and 5:30am & 8pm classes are cancelled)
    • CF Express is cancelled until further notice
    • One month Nutrition Challenge starting Monday, February 2nd.  Be on the lookout for an e-mail regarding details.  Join the Facebook group here.
      Today's Workout:
    • EMOM10 - 2 Front Squats - Start @ 75% of 1RM and build
    • Conditioning - 10 RFT
      • 10 Steps Overhead Lunge (Sx = 45#/25# - Rx = 75#/55#)
      • 10 Hand Release Push Ups
    • Finisher - 30 Strict Pull Ups
  • 01/18/15: Sunday UpdateThe week ahead:
    • Mon - Front Squat + Couplet
    • Tue - Pendlay Row + Chipper
    • Wed - Press + Couplet
    • Thurs - Yours
    • Fri - Power Clean + Triplet
    • Sat - Partner WOD
    • Sun - Open Gym
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Heidi Jones interviewing Tim Carroll prior to the 2012 CrossFit Games Open. www.trainwithheidi.com