• 04/21/2014: Have a Frantastic DayToday's Workout:
    • Strength:
      • 5 x 3 Front Squat (Add 5lbs from last week, no more than 77% of your 1RM)
    • Conditioning - 21-15-9 Reps for Time:
      • Thruster (95/65)
      • Pull-Ups
      Barbell Club:
    • 3 x 10 Clean Warm-Up with Barbell
    • 3 x :30 Second Hold at Bottom of Squat with Barbell
    • 2 Supersets:
      • 10 2-for-1 Wallballs (20/14)
      • 10 Tall Cleans
       
  • 04/19/2014: Team WorkoutToday's Workout:
    • Conditioning - Teams of 3 - AMRAP in 15 Minutes:
      • Pace Setter: 100' Sandbag Lunge
      • Worker Bee 1: Max Calorie Row
      • Worker Bee 2: Plank
    • Finisher:
      • 400m Overhead Carry (55/35)
  • 04/18/2014: Let’s Go Watch Rob Perez DestrominateOn Friday, May 2nd at 6:00p, our own Rob Perez is going to be boxing to benefit those affected by the Philippine Typhoon and for a college scholarship fund for inner city youth. We have tickets at the gym: $50/each. Tickets at the door will be $75. The fights will be held at Schuetzen Park, 32nd St & Kennedy Blvd, North Bergen, NJ. Email info@crossfitjerseycity.org if you would like a ticket and to coordinate carpooling. Oh, by the way... All you can eat and drink with the purchase of a ticket... Today's Workout:
    • Strength:
      • 5 x 3 Power Clean (75% 1RM)
    • Conditioning - 4 Rounds For Time:
      • 400m Run
      • 10 Burpees
     
  • 04/17/2014: Optional WorkoutIn the past, Thursday's have been a programmed Rest Day, and class times are run in an Open Gym format. During our current strength cycle, we will be posting an optional workout that you can complete to complement the rest of the week's workouts. You can still use today as an opportunity to make up a workout, to attend Barbell Club at either 6:15a or 5:00p, to do your own thing, or to, of course, rest.   Today's Optional Workout:
    • Strength:
      • 10 x 3 Box Squat (65% 1RM)
      Barbell Club
    • 3 x 10 Sotts Press with Barbell
    • 5 x 2 Overhead Squat
    • 300 Flutter Kicks
     
  • 04/16/2014: Shoulders and AbsToday's Workout:
    • Strength:
      • 5 x 3 Press
    • Conditioning - AMRAP in 12 Minutes:
      • 10 Box Jumps
      • 20 V-Ups
      • 30 Double Unders
     
  • 04/15/2014: TuesToday's Workout:
    • Strength:
      • 5 x 5 Weighted Pull-Up
      • 5 x 5 Weighted Ring-Dip
      • Superset, or...
      • 1-2 Muscle Ups Every Minute On the Minute for 12 Minutes
    • Conditioning - Tabata - No Rest Between Movements:
      • Row (Calories)
      • Push-Up
      • Kettlebell Swing
      • Sit-Up
      • Jumping Lunges
  • 04/14/2014: Barbell Club UpdateBarbell Club will continue to meet on Monday at 5:00p and on Thursday at both 6:15a and 5:00p. For the next several weeks, all sessions will be focused primarily on the Clean and Snatch, as well as on related accessory work. Barbell Club: Primary:
    • 3 x 10 Tall Cleans (Empty Barbell)
    Accessory:
    • 3 x 10 Weighted Back Extensions
  • 04/14/2014: Fresh StartSorry for the late post, ya'll. It was Master's Weekend. We are starting our new strength cycle today! Get ready for them gainz. Today's Workout:
    • Strength:
      • 5 x 3 Front Squat @ 75% of your 1RM (Use 75% for all sets. Nothing more, nothing less)
    • Conditioning - 3 Rounds for Time:
      • 15 Dumbbell Thruster
      • 10 Toes-to-Bar
      • 5 Strict Handstand Push-Ups
     
  • 04/12/2014: SaturteamToday's Workout:
    • Conditioning - In Teams of 3 - AMRAP in 18 Minutes:
      • Pace Setter: 200m Sandbag  Run
      • Worker 1: Max Calorie Row
      • Worker 2: Max Hand-Release Push-Ups
    • Finisher:
      • 200m Farmer's Carry (As Heavy As Possible)
     
  • 04/11/2014: You Got the Power CleansThanks, Maz. Today's Workout:
    • Strength:
      • Find your 1RM Power Clean
    • Conditioning - 30-20-10 Reps For Time:
      • Kettlebell Swing
      • AbMat Sit-Ups
     
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Heidi Jones interviewing Tim Carroll prior to the 2012 CrossFit Games Open. www.trainwithheidi.com