• 07/24/2014: ThursOn Sunday, July 13th, Jersey City Police Officer Melvin Santiago was ambushed and murdered while responding to a robbery call. With only 6 months on the job, he made the ultimate sacrifice, giving his life while helping to protect all of us. Now, it's our turn to show our gratitude. On Saturday, August 16th, we will be hosting a fundraiser at the gym and dedicating a workout to Officer Santiago. The bar has been set: we WILL raise over $10,000 in his honor. All donations will be given directly to the Santiago family. While no amount of money will soften the loss they have experienced, it is the very least we can do to show them our support and appreciation. I understand the goal is a lofty one, though you have all proven just how charitable and generous you are as a group during Burpees For Owen. I am supremely confident that we will see more of the same during this fundraising effort. Any and all donations are most certainly appreciated. Please do your best to share the fundraising info with as many people as possible. All specific details about the event on August 16th and the workout itself will be posted within the next several days, and a Facebook event will be created to help keep you abreast of any relevant updates. In the meantime, please click on the following link to view, donate and share the fundraising page: P.O. MELVIN SANTIAGO MEMORIAL WORKOUT Thank you all in advance for your help and generosity!   Today is a programmed Rest Day. If you missed a workout from Monday, Tuesday or Wednesday, feel free to come in and make it up. Use the Open Gym as you see fit. All we ask is that you sign in and clean up your equipment when youre finished using it. Barbell Club is still on at 6:15a and 6:00p. Barbell Club:
    • 1 x Max Effort Set Strict Pull-Ups
    • Bench Press Drop Sets
      • Must Drop 6 Sets then build back up (Ex. 115-105-95-85-75-45-75-85-95-105-115)
    • 3 x 6 Barbell Trap Raises/High Pulls
    • Max Effort Plank
  • 07/23/2014: Help Spread The Word!On Sunday, July 13th, Jersey City Police Officer Melvin Santiago was ambushed and murdered while responding to a robbery call. With only 6 months on the job, he made the ultimate sacrifice, giving his life while helping to protect all of us. Now, it's our turn to show our gratitude. On Saturday, August 16th, we will be hosting a fundraiser at the gym and dedicating a workout to Officer Santiago. The bar has been set: we WILL raise over $10,000 in his honor. All donations will be given directly to the Santiago family. While no amount of money will soften the loss they have experienced, it is the very least we can do to show them our support and appreciation. I understand the goal is a lofty one, though you have all proven just how charitable and generous you are as a group during Burpees For Owen. I am supremely confident that we will see more of the same during this fundraising effort. Any and all donations are most certainly appreciated. Please do your best to share the fundraising info with as many people as possible. All specific details about the event on August 16th and the workout itself will be posted within the next several days, and a Facebook event will be created to help keep you abreast of any relevant updates. In the meantime, please click on the following link to view, donate and share the fundraising page: P.O. MELVIN SANTIAGO MEMORIAL WORKOUT Thank you all in advance for your help and generosity!   Today's Workout:
    • Strength - Supersets:
      • 3 x 10 Strict Toes-to-Bar
      • 3 x :30 Plank
    • Conditioning - AMRAP in 10 Minutes:
      • 25 Russian Kettlebell Swings
      • 50 Double Unders
  • 07/22/2014: SupersetsToday's Workout:
    • Strength - Supersets:
      • 3 x 10 Ring Row
      • 3 x 10 Ring Dip
    • Conditioning - AMRAP in 15 Minutes:
      • 400m Run
      • 10 Dumbbell Push Press
      • 10 Dumbbell Hang Power Clean
  • 07/21/2014: 3, 2, 1…Fundraise!CrossFit Jersey City-ers (and anyone else that may follow this blog), This past Sunday, July 13th, Jersey City Police Officer Melvin Santiago was ambushed and murdered while responding to a robbery call. With only 6 months on the job, he made the ultimate sacrifice, giving his life while helping to protect all of us. Now, it's our turn to show our gratitude. On Saturday, August 16th, we will be hosting a fundraiser at the gym and dedicating a workout to Officer Santiago. The bar has been set: we WILL raise over $10,000 in his honor. All donations will be given directly to the Santiago family. While no amount of money will soften the loss they have experienced, it is the very least we can do to show them our support and appreciation. I understand the goal is a lofty one, though you have all proven just how charitable and generous you are as a group during Burpees For Owen. I am supremely confident that we will see more of the same during this fundraising effort. Any and all donations are most certainly appreciated. Please do your best to share the fundraising info with as many people as possible. All specific details about the event on August 16th and the workout itself will be posted within the next several days, and a Facebook event will be created to help keep you abreast of any relevant updates. In the meantime, please click on the following link to view, donate and share the fundraising page: P.O. MELVIN SANTIAGO MEMORIAL WORKOUT Thank you all in advance for your help and generosity!   Today's Workout:
    • Strength:
      • 5 x 3 1 1/4 Front Squats
    • Conditioning - 4 Rounds For Time:
      • 25 Wallball (20/14)
      • 25 Sit-Ups with Medicine Ball (20/14)
    Barbell Club:
    • Supersets:
      • 5 x 5 Squat
      • 5 x 50' Sled Push
    • 3 x 50' Sled Push
    • 50 Hanging Leg Raises
  • 07/19/2014: Time to FUNDRAISE!CrossFit Jersey City-ers (and anyone else that may follow this blog), This past Sunday, July 13th, Jersey City Police Officer Melvin Santiago was ambushed and murdered while responding to a robbery call. With only 6 months on the job, he made the ultimate sacrifice, giving his life while helping to protect all of us. Now, it's our turn to show our gratitude. On Saturday, August 16th, we will be hosting a fundraiser at the gym and dedicating a workout to Officer Santiago. The bar has been set: we WILL raise over $10,000 in his honor. All donations will be given directly to the Santiago family. While no amount of money will soften the loss they have experienced, it is the very least we can do to show them our support and appreciation. I understand the goal is a lofty one, though you have all proven just how charitable and generous you are as a group during Burpees For Owen. I am supremely confident that we will see more of the same during this fundraising effort. Any and all donations are most certainly appreciated. Please do your best to share the fundraising info with as many people as possible. All specific details about the event on August 16th and the workout itself will be posted within the next several days, and a Facebook event will be created to help keep you abreast of any relevant updates. In the meantime, please click on the following link to view, donate and share the fundraising page: P.O. MELVIN SANTIAGO MEMORIAL WORKOUT Thank you all in advance for your help and generosity!   Today's Workout:
    • Conditioning - With a Partner - For Time:
      • 100 Clean and Jerk (135/83)
      • Pace Setter: 200m Run
    • Finisher:
      • 400m Overhead Carry (55/35)
     
  • 07/18/2014: FridayToday's Workout:
    • Strength:
      • 2 x 10 Overhead Squat
    • Conditioning - AMRAP in 15 Minutes:
      • 5 x Left-Arm Dumbbell Snatch (Full Squat)
      • 5 x Right-Arm Dumbbell Snatch (Full Squat)
      • 50 Double Unders
  • 07/17/2014: BBC + OGToday is a programmed Rest Day. If you missed a workout from Monday, Tuesday or Wednesday, feel free to come in and make it up. Use the Open Gym as you see fit. All we ask is that you sign in and clean up your equipment when youre finished using it. Barbell Club is still on at 6:15a and 6:00p. Barbell Club:
    • 5 x 5 Close Grip Bench
    • 3 x 10 Front Raises
    • 3 x 10 Push-Up with Row
    • 100 Weighted Sit-Ups
  • 07/16/2014: Hump DayToday's Workout:
    • Strength - Supersets:
      • 5 x 5 Weighted Pull-Up
      • 5 x 5 Handstand Push-Up
    • Conditioning - 18-15-12-9-6-3 Reps For Time:
      • Wallball (20/14)
      • Ring Dip
      • V-Up
  • 07/15/2014: TuesdayToday's Workout:
    • Strength - Every Minute On the Minute for 10 Minutes:
      • 1 x Hang Power Clean + 1 x Hang Clean
    • Conditioning - AMRAP in 15 Minutes:
      • 250m Row
      • 20 Overhead Lunges (45/25)
      • 10 Burpees-to-Plate (45/25)
      • 5 Ground-to-Overhead (45/25)
     
  • 07/14/2014: Rest In Peace Officer Melvin SantiagoOur thoughts and prayers go out to the friends, family and co-workers of Jersey City Police Officer Melvin Santiago, who was killed in the line of duty early on Sunday morning. Our hearts are heavy with the loss of this brave young man, and we are thankful for all of those men and women in law enforcement who stand ready to protect the rest of us at all hours of the day and night.   Today's Workout:
    • Strength - Every Minute On the Minute for 10 Minutes:
      • 2 Pause Squats (3 Sec Pause - Work with those using similar weights)
    • Conditioning - 4 Rounds:
      • 45 Seconds Max Hand-Release Push-Ups
      • 15 Seconds Rest
      • 45 Seconds Max Sit-Ups
      • 15 Seconds Rest
      • 45 Seconds Max Pull-Ups
      • 15 Seconds Rest
      • 1 Minute Rest
    Barbell Club:
    • 10 x 3 Box Squat
    • 3 x 6 Bulgarian Split Squat (As Heavy As Possible)
    • 3 x 6 Weighted Squat Jumps
    • 50 Evil Wheels
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