• 07/06/15: Leg Day!Today's Workout:
    • Strength - Back Squat - Every 90 seconds for 12 rounds, complete 1 back squat @ 100% of your 3RM
    • Conditioning - 6 rounds each with a partner
      • Partner A - Row 250m (Sprint)
      • Partner B - 20 second Hollow Hold
    • Finisher - Collect 2 min in a weighted plank
  • 07/05/15: Sunday UpdateThe week ahead:
    • Mon - Back Squat + Row Sprints
    • Tue - Pull Ups + Chipper
    • Wed - Thrusters + Triplet
    • Thurs - WLC + Mobility Class + Yours
    • Fri i- Power Snatch + Couplet
    • Sat - TBD
    • Sun - WLC + Open Gym
  • 07/04/15: Happy 4th!Today's Workout: "Daniel" - (Sx = Teams of 2, but both partners do all of the running)
    • For time:
      • 50 Pull-ups
      • 400 meter run
      • 21 Thrusters (Sx = 65#/45# - Rx = 95#/65#)
      • 800 meter run
      • 21 Thrusters
      • 400 meter run
      • 50 Pull-ups
    • Finisher - Stretch, Have a Beer, Celebrate this country's independence
    FROM CROSSFIT.COM - With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2006. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
  • 07/03/15: FrideadsReminder: Classes for tomorrow July 4th - 9am only.  Sign up now! Today's Workout:
    • Skill - Clean & Jerk - 1 rep every 30 seconds for 10 minutes
    • Conditioning - "Diane"
      • 21-15-9 reps for time of
        • Deadlift (Sx = 95#/65# - Rx = 155#/105# - CRx = 225#/155#)
        • Handstand Push Up (Sx = Dumbbell Push Press - Rx = Ground
    • Finisher - Tabata Plank Hold
  • 07/02/15: YoursdayThursday 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. Optional Conditioning - For Time
    • Row 1200M
    • Run 1 Mile
    • Row 800M
    • Run 1200M
    • Row 400M
    • Run 800M
  • 07/01/15: Partner WOD Crush WednesdayUpcoming CFJC Seminars/Social Events: Today's Workout:
    • In teams of 2 complete four sets each of the following
      • 2 Rds (One partner completes two rounds, then the other completes two rounds.  4 sets each)
        • 10 Toes To Bar
        • 10 Wall Balls (Sx = 14#/10# - Rx = 20#/14# - CRx = 35#/20#)
        • 10 Box Jumps (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
    • Finisher - Strict Chin Ups - Sx = 30 / Rx = 40 / CRx = 50
  • 06/30/15: Halfway There…We are halfway through the year folks.  Where do you stand on progress towards your 2015 goals?  It can be as small as getting a double under.  Set a challenge for yourself, practice it 3x per week, and set a deadline.  Without a deadline, or a competition, or a race, or some event looming in the future, you won't push yourself that extra bit.  So many people made so much progress during the CrossFit Open because they were forced to try new things.  Keep that mentality and set a fitness related goal for 09/30/15.  Set a plan, and get to it! Today's Workout:
    • Strength - EMOM10 - 3 Push Press - Start at a moderate weight and build every two sets working to a heavy triple.
    • Conditioning - 21-15-9-6-3 reps for time of
      • Hang Power Cleans (Sx = 75#/55# - Rx = 115#/75# - CRx = 135#/95#)
      • Ring Dips
    • Finisher - 3 x 15 V-Ups + 15 Good Mornings
     
  • 06/29/15: Hooray, Leg Day!Today's Workout:
    • Strength - Every 2 min for 20 min - 2 Back Squat @ 95% of 3RM
    • Conditioning - AMRAP12
      • 3Rds
        • Row - 15 Cals
        • Run - 300M
      • In remaining time, complete as many burpees as possible.  Score is burpees.
    • Finisher - Hollow Hold - Collect 2 minutes
  • 06/28/15: Flexible Dieting Seminar Today @ 11amToday's Schedule:
    • Running Club @ 9am
    • Weightlifting Club @ 10am
    • Open Gym is canceled today due to the Flexible Dieting Seminar with Krissy Mae Cagney.  It's not too late, you can still sign up.
    The week ahead:
    • Mon - Back Squat - Couplet
    • Tue - Push Press + Couplet
    • Wed - Chipper
    • Thurs - Yours + WLC
    • Fri - C&J + "Diane"
    • Sat - Row / Run Combo
    • Sun - Running Club + WLC + Open Gym
     
  • 06/27/15: Angie

    Upcoming CFJC Seminars/Social Events:

    Today's Workout:
    • Conditioning - "Angie" (Sx = Teams of 2)
      • 100 Pull Ups
      • 100 Push Ups
      • 100 Sit Ups
      • 100 Air Squats
    • Finisher - 1 Mile Run
CrossFit Blog
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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!