• 09/23/14: Kettlebell Kitchen coming to CFJC!We are excited to announce our new partnership with Kettlebell Kitchen - your go to for fresh Paleo & Zone meals! Food for Crossfitters by Crossfitters, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, perform better, and have it delivered right to the gym. We've tasted the food ourselves, and we think it's great! They will make their first delivery to CFJC on Sept 29th (and every Monday & Wednesday thereafter). The order cutoffs are: - Wednesday evening by midnight for Monday delivery - Saturday evening by midnight for Wednesday delivery The complete menu, along with ingredient lists and nutrition facts can be found here: http://kettlebellkitchen.com/menu.php Ordering instructions and FAQs can be found here: http://kettlebellkitchen.com/how-to-order.php Also, members can get 15% off on their first order valid until October 4th by using the code "CFJC" in the coupon box at checkout. Today's Workout:
    • Every minute on the minute for 30 minutes complete:
      • 1st min - 7 Strict Pull Ups (Sx = 5 Strict Pull Ups - CRx = Add weight)
      • 2nd min - 7 Strict HSPU - (Sx = 30 Sec HS Hold - CRx = Increase Deficit)
      • 3rd min - 30 Sec Max Doubles / 30 Sec rest (Sx = Max Singles)
      • 4th min - 15 Russian KB Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53# - Attempt something challenging today)
      • 5th min - 15 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
     
  • 09/22/14: Leg DayToday's Workout:
    • Strength - 3x5 Back Squat @ 85% of 3RM (Done Friday, Sep 12)
    • Conditioning - 3-6-9-12-15-18-21 reps for time of
      • 2-for-1 Jumping Lunges
      • Box Jumps (Sx = 20"/18" - Rx = 24"/20")
      • Abmat Sit Ups
    • Finisher - AMRAP2 - Strict Toes To Bar
  • 09/21/14 – Sunday UpdateThe week ahead @ CFJC:
    • Mon - Back Squat + Couplet
    • Tue - EMOM
    • Wed - Clean + Couplet
    • Thurs - Open Gym
    • Fri - Push Jerk + Couplet
    • Sat - Jackie (Team Style)
    • Sun - Open Gym
  • 09/20/14: Saturday Cardio BlastToday's Workout:
    • Strength - 5 x 50ft Sled Push (As heavy as possible.  Must be under 1 min)
    • 5 Rounds For Time
      • 300M Row
      • 300M Run
      • 50 Double Unders
    • Finisher - 50 Push Ups For Time
  • 09/19/14: Deconstructed GraceToday's Workout:
    • Strength - Front Squat - Build to a heavy triple (20 min)
    • Conditioning - For Time
      • 30 Cleans (Power okay) - (Sx = 75#/55 - Rx = 115#/75# - CRx = 155#/105#)
      • 30 Jerks (Push or Split) - Same
      • NOTE - 5 Burpees at the top of every minute.  This is not "Grace," the 30 cleans are performed before the 30 jerks.
    • Finisher - 2 min each leg - couch stretch & hamstring mobility
  • 09/18/14: YoursdayIt’s Yoursday.  Today is a programmed rest day at CrossFit Jersey City  You can come to any of the regularly scheduled classes to make up a missed workout, work on a skill, lift something heavy, mobilize, hang, or just do whatever.  Be respectful with how much space you take up.  Enjoy the day.
  • 09/17/14: New Sheriff In Town!Guys & Gals, Please please please pre-register for classes online prior to showing up to the gym.  It is extremely helpful to the coaches so they can plan accordingly.  We are a team, so let's make this happen.  Burpee penalties are annoying, but likely will be a part of righting this ship. TC & Co. Dr. Mike, a chiropractor who specializes in ART (Active Release Technique), will be coming into the gym on Thursday from 4:30pm-7:30pm.  Treatment will be free of charge.  Please give all feedback to the coaches.  Thanks! Today's Workout:
    • Skill - EMOM10 - 1 Power Snatch + 2 Overhead Squats (Focus here is on OHS technique)
    • Conditioning - AMRAP10 - Increasing Ladder
      • 3 Deadlift (Sx = 115#/75# - Rx = 155#/105# - CRx = 225#/155#)
      • 3 Box Jump (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
      • 3 Push Ups (Sx = Knees)
      • 6 DL
      • 6 BJ
      • 6 PU
      • 9 DL
      • 9 BJ
      • 9 PU......
    • Finisher - Collect a total of 100 Hollow Body Rocks or 2 min in a Hollow Hold
  • 09/16/14: Row Squat Run Squat RowToday's Workout:
    • Skill - HS Practice - We have been working handstands the past few weeks.  Keep progressing!  Spend 20 minutes working the skill.
    • Conditioning - For Time
      • 500m Row
      • 50 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
      • 800m Run
      • 50 Wall Balls
      • 500m Row
    • Finisher - 400M Overhead Carry (Make it challenging)
  • 09/15/14: 2-4-6-4-2

    Today's Workout:

    • Conditioning:
      • 2 minutes of Sit Ups
      • 4 minutes of Double Unders
      • 6 minutes of Cindy
        • 5 Pull Ups
        • 10 Push Ups
        • 15 Air Squats
      • 4 minutes of Rowing
      • 2 minutes of Burpees
    • Finisher:
      • 3 x 30 seconds on/30 seconds off Toes to Bar
  • 09/13/14: Garden State Open Judges and Volunteers Needed!Hey All! - We are still in need of judges and volunteers for 2014's Garden State Open on October 18th @ CrossFit 908! It will be a great time, and we will give you a cool shirt, food, and most likely adult beverages post event.   Please SIGN UP HERE if you are interested.  We could really use all the help we can get.   There's been some confusion on how to sign up, so make sure you click the pink button that says "Buy Tickets" underneath the gray banners with the options of judge/volunteer/spectator. THANKS! Today's Workout:
    • Strength - Work to a 3RM Shoulder Press  - 15 min
    • Partner "DT" - Alternating 5 Rds Each
      • 12 Deadlift (Sx = 95#/65# - Rx = 155#/105#)
      • 9 Hang Power Cleans (Same)
      • 6 Push Jerks (Can be a push press or split jerk)
    • Finisher - 500M Row For Time
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Heidi Jones interviewing Tim Carroll prior to the 2012 CrossFit Games Open. www.trainwithheidi.com