• 02/10/16: WhenisthisgoingtoenddayCFJC Beer Swap! A lot of us at CFJC are big fans of craft beer. For some of us, our love of beer is part of the reason we started doing Crossfit in the first place. Well, in the spirit of great beer and great people I wanted to start up a CFJC Craft Beer Swap. In the Kettlebell Kitchen fridge is a box that will be labeled CFJC Craft Beer Swap. The concept is simple: You can take any beer that’s in there, just replace it with another beer that you think is delicious and/or interesting. Take 1, Leave 1. This should be about sharing beer that you think is awesome with fellow CFJCers. Avoid the fizzy yellow stuff produced by the big boys. – From John Klein (9am-er) Today's Workout:
    • For Time "Hardcore No core"  - Time Cap - 40 minutes
      • 50 Calorie Row
      • 10 Hanstand Push Ups (Sx = Dumbbell Push Press / Rx = Ground / CRx = 4"/2" Deficit- Kipping allowed)
      • 40 Abmat Sit Ups
      • 10 HSPU
      • 30 Box Jumps (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
      • 10 HSPU
      • 20 Burpees
      • 10 HSPU
      • 30 Box Jumps
      • 10 HSPU
      • 40 Abmat Sit Ups
      • 10 HSPU
      • 50 Calorie Row
    • Finisher - 3 x 10 Bent Over Dumbbell Row + 20 Banded Tricep Extensions
  • 02/09/16: ThreesdayCFJC Beer Swap! A lot of us at CFJC are big fans of craft beer. For some of us, our love of beer is part of the reason we started doing Crossfit in the first place. Well, in the spirit of great beer and great people I wanted to start up a CFJC Craft Beer Swap. In the Kettlebell Kitchen fridge is a box that will be labeled CFJC Craft Beer Swap. The concept is simple: You can take any beer that's in there, just replace it with another beer that you think is delicious and/or interesting. Take 1, Leave 1. This should be about sharing beer that you think is awesome with fellow CFJCers. Avoid the fizzy yellow stuff produced by the big boys. - From John Klein (9am-er) Today's Workout:
    • Strength - E2MOM10 - 6 Front Squats - Start @ 80% of 1RM and attempt to build if possible.
    • Conditioning - "Hang Me Out To Dry"
      • 5-10-15 reps for time of
        • Thrusters (Sx = 75#/55# - Rx = 115#/75# - CRx = 135#/95#)
        • Hang Power Cleans (Same as Thruster)
        • Muscle Ups (SX = 10/20/30 Pull Ups+10/20/30 Push Ups)
    • Finisher - 300M Overhead Carry
  • 02/08/16: Chest and LungsToday's Workout:
    • Strength - 5 x 5 Bench Press @ 80-85% of 1RM.  Perform a 30 second hollow hold after each set of bench press.
    • Conditioning -For Time -  In teams of 2
      • 10 x Row 250m each.
    • Finisher - Overhead Squat Technique Work - 30-50 reps with an empty barbel
  • 02/07/16: Sunday UpdateThe week ahead at Jersey City's coveted muscle augmentation station:
    • Mon - Bench Press + Row Sprints
    • Tue - Front Squat + Triplet
    • Wed - Chipper
    • Thurs - Yours + WLC + Mobility
    • Fri - Farmers Carry + Couplet
    • Sat - "Cindy"
    • Sun - WLC + Open Gym
  • 02/06/16: ShoulderdayToday's Workout
    • "Incredible Hulk" - 6 Rounds For Total Reps
      • 1 min - Double Unders
      • :30 Rest
      • 1 min - Slam Balls (Rx = 30#/20#)
      • :30 Rest
      • 1 min - Dumbbell Push Press (Sx = 30#/20# - Rx = 40#/30# - CRx = 50#/35#)
      • :30 Rest
    • Finisher - 2 min per leg of the following - Pigeon Pose / Couch Stretch / Hamstring and IT Band mashing on foam roller
  • 02/05/16: This is gonna hurt….Nutrition challenge: We're currently putting a new nutrition challenge together. It will start near the end of February. We're in the process of finding a final date for a fantastic guest speaker who will be giving the seminar. Please stay tuned for more details. Today's Workout
    • Skill - EMOM10 - 1 Clean Pull + 1 Hang Clean + 1 Front Squat (Start @ 70% of your 1RM Clean
    • Conditioning - "Temporary Amnesia" - AMRAP12
      • 5 Pull Ups (CRx = CTB - Try chest to bar if you can.  Challenge yourself for these 5 reps)
      • 10 Wall Balls (Sx = 14#/10# - Rx = 20#/14# - CRx = 30#/20#)
    • Finisher - 30 DragonFlys
  • 02/04/16: YoursdayWe'll resume our normal schedule starting Thursday at 6:15am with open gym. Sorry for the inconvenience on Wednesday night. – Travis Today is Thursday Yoursday.  That means all classes are structured like “Open Gym.” There will be a coach on hand to help you with anything you need.  You can make up any workouts that you missed from the week or do Friday’s workout one day early.  The point of days like today is two fold.  For those coming M-W/F&S, we want you to rest and recover on Thursday.  However, we know that everyone has a laundry list of movements they want to improve upon, and today is the perfect opportunity.  Whether it is double unders, pull ups, muscle ups or some barbell movement, the coach can help you make improvements each week.  All you have to do is show up and tell the coach what you want to work on.  We encourage all of you to give Thursdays and Sundays a shot.  They are loads of fun.  Enjoy the day! Thursday Open Gym: 5:00PM – 6:45PM WLC: 6:45PM – 7:30PM WLC: 7:30PM – 8:15PM Mobility/Open Gym: 8:15PM – 9:00PM Optional Lift – EMOM10 - 1 Snatch + 1 Hang Snatch Optional Conditioning – AMRAP20 - Run 300m - Rest 1:1
  • 02/03/16: WednesdayHuge shoutout to everyone yesterday on their Back squat PRs! We had a total of 39 through out the day! Keep up the good work everybody. Today's Workout:
    • Strength - 3 Sets - Rest 2 minutes between movements
      • 10 Handstand Push Ups (Strict if possible / Deficit if possible)
      • 10 Strict Chin Ups (Set must be unbroken / use weight if possible)
    • Conditioning - "Even Better" - For Time
      • 20 Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
      • 20 Push Ups
      • 20 Box Jump Over (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
      • 40 Kettlebell Swings
      • 40 Push Ups
      • 40 Box Jump Over
      • 20 Kettlebell Swings
      • 20 Push Ups
      • 20 Box Jump Over
    • Finisher - 10-9-8-7-6-5-4-3-2-1 Unbroken Strict Toes To Bar - Rest as needed
  • 02/02/16: 2sdayToday's Workout:
    • Strength - Back Squat - Take 20 minutes to work to a 1 Rep Max.  We have not been on a strength cycle, so try to not put yourself under so much pressure to PR. Warm up, see how you feel, and then make a decision.  if you feel good, go for a heavy single.  If you just are not feeling it, keep the weight a little lighter and hit some doubles and triples.
    • Conditioning - "Death by Burpees & Air Squats"
      • With a running clock, complete 1 burpee and 1 air squat in the first minute, 2 and 2 in the second minute, 3 and 3 in the third, and so on.  Continue in this fashion until you cannot complete the required numbers of reps of both movements within one minute.  To keep everyone working here are the rules
      • 1) If you fail before the 10 minute mark, take a 1 minute rest, and then continue until the 16 minute mark completing 7 burpees and 7 air squats on the minute.
      • 2) If you fail between 10-15 minutes, rest 1 minute, and then continue until the 16 minute mark completing 9 burpees and 9 air squats.
    • Finisher - 3 x 15 Good Mornings / :30 Side Plank each side
  • 02/01/16: 10 to OnedayToday's Workout:
    • "Black Out" - 3 Rounds Each For Time - Rest 4 minutes after each round
      • 10 Deadlifts (Sx = 75#/55# - Rx = 95#/65# - CRx = 135#/95#) - All barbell movements must be performed at the same weight.
      • 9 Pull Ups (CRx = CTB)
      • 8 Hang Power Cleans
      • 7 Toes To bar
      • 6 Thrusters
      • 5 Burpees Over the Bar
      • 4 Push Press
      • 3 Power Snatch
      • 2 Overhead Squat
      • 10 Push Ups (CRx = 10 Unassisted Ring Dips - No bands)
    • Finisher - 3 x :30 on :30 Off Double Unders
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