• 11/29/14: Partner WOD SaturdayToday's Workout - Teams of 2
    • Complete 10 Rounds For Time
      • Pace Setter - 150M Row
        • 10 Pull Ups
        • 25 Abmat Sit UPs
        • 50 Double Unders
    • Finisher - AMRAP5 - Push Ups - Alternating every 10 with partner
  • 11/28/14: Classes @ 11am & 12pmWorkout:
    • Skill - Pull Ups - Learning the Kip
    • Conditioning - "Diane" - 21-15-9 reps for time of:
      • Deadlift (Sx = 95#/65# - Rx = 155#/105# - CRx = 225#/155#)
      • Handstand Push Ups (Sx = DB Push Press / Rx = Ground)
    • Finisher - 300M Farmers Carry (As heavy as possible)
  • 11/27/14: Happy Thanksgiving!We are closed today.  Enjoy the Holiday!
  • 11/26/14: Cleansday

    Thanksgiving Schedule -

    • Thursday – Closed
    • Friday – 11am & 12pm classes
    Today's Workout:
    • Skill - EMOM10 - 1 Clean + 2 Front Squats
    • Conditioning - AMRAP10 -
      • 25 Double Unders
      • 20 Air Squats
      • 15 Pull Ups
    • Finisher - 2 min Couch Stretch Each Leg + 2 min Pigeon Pose Each Leg
  • 11/25/14: Couplets-DayThanksgiving Schedule -
    • Thursday - Closed
    • Friday - Open Gym 11am - 1PM
    Today's Workout:
    • Superset - Rest 2 minutes between sets
      • 3 x 8 Ring Dips (As challenging as possible)
      • 3 x 30-sec Hollow Hold
    • Conditioning - 18-15-12-9-6-3 reps for time of
      • Push Press (Sx = 75#/55# - Rx = 95#/65# - CRx = 135#/95#)
      • Burpees
    • Finisher - 100 Abmat Sit Ups
  • 11/24/14: Forty ThreeForty Three - That is the number of people who PRd their deadlift on Friday.  This past squat/clean/deadlift cycle proved very successful.  The coaches and I are all very proud of the hard work you each put in every day at the gym.  It was amazing to see how strong you all have gotten in the past few months.  Keep up the hard work, don't miss your strength days, eat good food, and your gains will continue. Today's Workout:
    • Skill - 5 x 3 Hang Power Snatch - Try to increase weight each set
    • Conditioning - 3RFT
      • 25 Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
      • 20 Box Jumps (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
      • 15 Toes To Bar (Sx = V-Ups)
    • Finisher - 1 Mile Run
  • 11/21/14: FriDEADToday's Workout:
    • Deadlift - Find a 1RM
    • Conditioning - For Time
      • 800M Run (Yes, you can row....baby)
      • 50 Sit Ups
      • 600M Run
      • 40 V-Ups
      • 400M Run
      • 30 Toes To Bar
    • Finisher - 3 x 25 Hip Extensions or 20 Good Mornings
  • 11/20/14: Good Luck Travis!We want to wish Travis the best of luck with his shoulder surgery today.  We know he'll be back in no time! Today 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.
  • 11/19/14: Congrats Nutrition Challenge Winners!
    Congratulations to everyone who completed the CFJC Fit For Fall Challenge.  It was a huge success, and the results speak for themselves.  We are crowning one male and one female winner.  However, there were a number of people who did extremely well and they are recognized below.  Eating clean is hard, but you all committed to the challenge and crushed it.  Thank you all for your hard work!
    Female Winner is Kate Salomon who lost 6% of her body weight and shaved 1:43 off her row time. Kate just graduated Fundamentals in September, days before the start of the challenge, but dove head first into eating clean and her results were outstanding.
    Male winner is Chris Brusgard who lost 7% of his body weight and shaved 1:16 off his row time. Chris lost the most amount with respect to his body weight.  Congrats Chris!
    Honorable mentions can go to Sidd Misra, Laila Ganon & Cathy Torres.
    Sidd lost 5% of his body weight
    Laila lost 4.5% of her body weight and committed to the challenge and had great results, despite having a broken foot.
    Cathy lost 4.5% of her body weight and shaved 1:26 off her row time.
    On Monday there were 42 people who PRd their back squat one-rep max!!  That is amazing.  I know not everyone PRd, but that is totally normal.  You have all gotten stronger through this cycle.  Some days just are not meant to be.  A little anecdote, I went in on Monday to back squat heavy for sets of 2.  I fell shy of my goal by nearly 50lbs, and was 70# away from my PR.  By all measures, it was a pretty bad day.  These days happen, and they'll happen more the longer you are in the game.  Take them as good practice and preparation for your next max out session.  The only way you fail is by giving up.  Great job to you all!  Now, let's set some clean PRs! Today's Workout:
    • Strength - 1RM - Clean (Squat)
    • Conditioning - 5RFT
      • 10 Front Squats (50-60% of 1RM Clean)
      • 10 Burpees Over The Bar (Lateral)
    • Finisher - 2 Min Couch Stretch Each Leg + 2 Min Hamstring Stretch Each Leg
  • 11/18/14: ChipperToday's Workout:
    • Warm Up - Tabata Double Unders (Total Reps)
    • Conditioning
      • 30 Pull Ups
      • 30 DB Strict Press (Sx = 30#/20# - Rx = 40#/30#)
      • 30 Ring Rows (Strict)
      • 30 Push Ups
      • 30 Kettlebell High Pulls (Sx = 35#/26# - Rx = 53#/35#)
      • 30 Ring Dips
      • NOTE: SX = 20 Reps of Each Movement / CRx = 40 Reps of Each Movement. There is no expectation of these movements being unbroken.  They are meant to be a challenge.
    • Finisher - 1 Min Max Cal Assault Bike / Row
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Heidi Jones interviewing Tim Carroll prior to the 2012 CrossFit Games Open. www.trainwithheidi.com