26 Aug

8/27/2016: Run it out

CrossFit Jersey City - CrossFitConditioningMetcon (AMRAP - Rounds and Reps)AMRAP40 - Teams of 2 50 Box Jumps (Sx - 20"/16", Rx - 24"/20", CRx - 30"/24") 400m Run 50 KBS (Sx - 35/26, Rx - 53/35, CRx - 70/53) 400m Run 50 Pull Ups (Sx - Ring Rows, CRx -...

25 Aug

Summer Series Workout #4: Burpees… forever

CrossFit Jersey City - CrossFitStrengthDeadlift (7x3)7x3 @ 90% of 3RM set on Aug 5ConditioningCrossFit Games Open 12.1 (AMRAP - Reps)7-Minute AMRAP of: Burpees to a 6" targetRx - To a target Sx - Jump to a 45# plate. You do not have to clap overhead Last Completed on...

24 Aug

8/25/2016: Open Gym and WLC

Today is Thursday, which means all classes are set up like open gym.  You can use the hour long class to work on a skill, make up a missed workout, work on mobility, lift, or just enjoy the ambiance.  Bottom line, enjoy the day.  Do...

24 Aug

WLC – August 25, 2016

CrossFit Jersey City - Weightlifting ClubWeek 12 of this CycleWeightliftingSquat Clean + 2 Jerks (E1.5MOM15)Suggested Warmup & Sequence. (Coaches Notes: Start EMOM Here) 60% x 2 reps 65% x 2 reps 70% x 2 reps 75% x 1 rep 80% x 1 rep 85% x 1 reps x 5 setsGood Mornings (EMOM10)Build...

23 Aug

Push Pull

CrossFit Jersey City - CrossFitStrengthPush Press (8x2 @ 85% of 1RM)Same weight from all setsConditioningMetcon (AMRAP - Rounds and Reps)AMRAP20 5 Strict Pull Ups (Sx - 10 Ring Rows) 10 Push Ups (Sx - Box Push Ups) 15 Wall Balls (Sx - 14/10, Rx - 20/14)StrengthWarm-up (No Measure)400m...

22 Aug

8/23/2016: EMOM City

CrossFit Jersey City - CrossFitConditioningMetcon (No Measure)EMOM30 1st minute - 50 Double Unders (Sx = :30 of attempts) 2nd minute - Calorie Row (Sx = 12/8, Rx = 15/10, CRx = 20/15) 3rd minute - 10 Slam Balls (Sx = 30/20, Rx = 40 or...

Cross Fit JC Tasting Event 8.17.16 (reduced)
22 Aug

Fit with Flavor menu this week

Forget to prep your food this week?  Partner away and you can't be bothered to cook for yourself? Reminder that we have a few Fit with Flavor meals in the fridge next to the desk - 2 minutes in the microwave and you have a delicious...

21 Aug

Sprints

CrossFit Jersey City - CrossFitStrengthCleanEMOM10 - 2 Deadlifts + 1 Squat Clean + 1 Front Squat Starting @ 70% of 1RM Clean. Add weight throughout. Attempt to finish above 80%ConditioningMetcon (Time)Sx - 7 Rounds 300m Row Sprint Rest 2 minutes between efforts Rx - 7 Rounds 200m Run Less...

21 Aug

8/21/2016: Sunday Update

The week ahead: Mon – Clean Complex + Sprints Tue – EMOM City Wed – Push Press + Triplet Thurs – Open Gym + Weightlifting Club Fri – Cleans + Summer Series Workout #4: Open Workout 12.1 Sat – “Thor” Sun – Open Gym + Weightlifting Club ...

20 Aug

WLC – August 21, 2016

CrossFit Jersey City - Weightlifting ClubWeek 11 of this CycleWeightlifting1 Power Clean Floor + 1 Clean Hang (E2MOM10)1 Power Clean executed from the Floor and 1 Squat Clean from the HangSuggested Warmup & Sequence. 60% x 2 reps x 3 sets 70% x 2 reps x 3...

19 Aug

8/20/2016: Glenn

CrossFit Jersey City - CrossFitConditioning"Glen" (Time)30 Clean and Jerks (Sx - 75/55, Rx - 95/65, CRx - 135/95) 1 Mile Run 50 Toes to Bar (Sx - Hanging Knee Raises) 1 Mile Run 100 BurpeesTime Cap - 45 Minutes This is a Hero workout so please scale accordingly. You can...

18 Aug

8/19/2016: Summer Series Workout #3: Fran

CrossFit Jersey City - CrossFitStrengthFront Squat (3x8 @ 78.5%)Lighter than last week, but should still be a challenge to complete 8 reps. Rest 3 minutes between working setsConditioningFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsSx - 65/45 Pull Up Sx - Jumping Pull Ups This workout...

17 Aug

WLC – August 18, 2016

CrossFit Jersey City - Weightlifting ClubWeek 11 of this CycleWeightliftingPower Snatch (EMOM10)Suggested Warmup & Sequence. (Coaches Notes: Start EMOM Here) 60% x 2 reps x 3 sets 70% x 2 reps x 3 sets 80% x 2 reps x 4 setsFront Squat (E2MOM10)Warm up 60% x 3 reps 70% x 3...

16 Aug

8/17/2016: Squats and Situps

CrossFit Jersey City - CrossFitStrengthDeadlift (3x8 @ 80% of 3RM set on August 5th)ConditioningMetcon (AMRAP - Rounds and Reps)AMRAP20 25 Abmat Sit Ups 200m Run 25 Heavy Russian KBS 200m RunWhatever weight you normal use for the KBS, go to the next weightGymnasticsWarm-up (No Measure)3 Rounds 10 Strict Toes To...

15 Aug

Gymnastics Day

CrossFit Jersey City - CrossFitConditioningMetcon (Time)1-2-3-4-5-6-7-8-9-10: Power Snatch (Sx - 45/35, Rx - 75/55, CRx - 95/75) 2 for 1 Pistols (Sx - Modified Pistol) Handstand Push Up (Sx - Box HSPU or DB Push Press, Rx - Head to Ground)MobilityWarm-up (No Measure)Spend 5 minutes working on your...

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15 Aug

CFJC Summer Series week 2 results!

With more than 50 people unafraid of Karen and her burpee friends, week 2 saw victories for Red Dreads and All the Way UP over The Frantastics and Just the Kip respectively and a tie between Flexual Healing and the BB&Cs. Using 3 points for a win,...

14 Aug

Clean and Jerks

CrossFit Jersey City - CrossFitStrengthClean and Jerk (Find a 1RM - 20 Minutes)Full Squat Cleans if able. Split or Push JerkConditioningMetcon (3 Rounds for reps)2.5 minutes - Max Cal Row 2.5 minutes - Max Double Under (Sx - Attempts) 5 minutes - Max Muscle Up (Sx -...

14 Aug

8/14/2016: Sunday Update

Mon – 1RM Clean & Jerk + Intervals Tue – Front Squat + Triplet Wed – Triplet Thurs – Open Gym + Weightlifting Club Fri – Back Rack Lunge + Summer Series Workout #3: Fran Sat – “Glen” Sun –Open Gym + Weightlifting Club ...

13 Aug

WLC -August 14, 2016

CrossFit Jersey City - Weightlifting ClubWeek 10 of this CycleSquat Snatch (E2MOM20)Week 10 of our Cycle Warm up (Coaches Note: Start EMOM Here) 60% x 2 reps x 1 set 65% x 2 rep x 1 set 70% x 2 rep x 1set 75% x 2 rep x 1 set 80% x...

12 Aug

Partner WOD

CrossFit Jersey City - CrossFitConditioningMetcon (Time)Teams of 2 (Alt. as needed) 1K Row 800m Run Together 60 Kettlebell Swings (Sx = 35/26, Rx = 53/35, CRx = 70/53) 40 Pull Ups (Sx - Ring Rows, CRx = CTB) 200 Double Unders (Sx = 2 for 1 Singles) 40 Pull Ups 60 Kettlebell...

10 Aug

WLC – August 11, 2016

CrossFit Jersey City - Weightlifting ClubWeek 10 of this CycleWeightliftingPower Clean & Split Jerk (E1.5MOM15)Power Clean from the Floor & Split JerkSuggested Warmup & Sequence. (Coaches Notes: Start EMOM Here) 60% x 3 reps x 3 sets 70% x 3 reps x 3 sets 80% x 2 reps x...

10 Aug

8/12/2016: Deads and Summer Series Workout 2!

CrossFit Jersey City - CrossFitStrengthDeadlift (EMOM10)Odd Min - 5 Deadlift @ 70% of 1RM Even Min - 8 High Box JumpsConditioningSummer Series: Karen-ish (Time)Rx - 150 Wallballs (20/14) Sx - 100 Wallballs (14/10)5 Burpees at the top of every minute Time Cap - 20 Minutes...

09 Aug

Burning legs

CrossFit Jersey City - CrossFitStrengthFront SquatE2OM10: 3 Reps @ 82.5% of 1RMConditioningMetcon (4 Rounds for time)4 Rounds Each For Time – Rest 2 min between rounds 10 Burpees 20 Slamballs (Sx - 20/10, Rx - 30/20) 30 Sit Ups 40 Jumping LungesFinisherWarm-up (No Measure)400m Double Front Rack Carry with...