• Workout of the Day

    NORMAL SCHEDULE TODAY! THE GYM WILL BE CLOSED TOMORROW. THERE WILL BE AN AT HOME WORKOUT POSTED.

    Strength

    Deadlift

    5 @ 75%  3 @ 85%  1 @ 95%

    Conditioning

    4 Rounds For Time of:

    400m Run

    10 Kettlebell Swings

    10 Burpees

    80 Single Unders


  • HAPPY THANKSGIVING

    HAPPY THANKSGIVING!

    The gym is closed today.

    We will be playing the 2nd Annual Turkey Day Flag Football Game at Crossroads South Middle School at 9am.

  • Workout of the Day

    THANKSGIVING SCHEDULE:

    WEDNESDAY: REGULAR SCHEDULE WITH A SPECIAL TURKEY DAY WOD PROGRAMMED BY COACH CORETTA

    THURSDAY: NO CLASSES. 2ND ANNUAL FLAG FOOTBALL GAME AT CROSSROADS SOUTH MIDDLE SCHOOL. 9AM START. FRIENDS AND FAMILY ARE WELCOME!

    FRIDAY: REGULAR SCHEDULE.

    SATURDAY: NO CLASSES. WE ARE HAVING INSULATION INSTALLED!

    TURKEY WOD

    Programmed by Coach Coretta

    For Time:

    1500m Row (Chase the Turkey)

    50 Squats (Wait for the Turkey)

    40 Box Jumps (Jump from stone to stone in the woods looking for the Turkey)

    30 Pull Ups (Climbing up rocks looking for the Turkey)

    40 Wall Balls (Throwing balls at the Turkey)

    50 Kettlebell Swings (Kill the Turkey)

    1500m Row (Bring the Turkey home)


  • Workout of the Day

    THANKSGIVING SCHEDULE: 

    WEDNESDAY: REGULAR SCHEDULE WITH A SPECIAL TURKEY DAY WOD PROGRAMMED BY COACH CORETTA

    THURSDAY: NO CLASSES. 2ND ANNUAL FLAG FOOTBALL GAME AT CROSSROADS SOUTH MIDDLE SCHOOL. 9AM START. FRIENDS AND FAMILY ARE WELCOME!

    FRIDAY: REGULAR SCHEDULE.

    SATURDAY: NO CLASSES. WE ARE HAVING INSULATION INSTALLED!

     

    Strength

    Bench Press

    5 @ 75%  3 @ 85 %  1 @ 95%

    Conditioning

    6 Rounds of:

    400m Run

    30 Sit Ups



  • Workout of the Day

    Strength

    Back Squat

    5 @ 75%  3 @ 85%  1 @ 95%

    Conditioning

    4 Rounds For Time of:

    10 Front Squat

    15 Burpees Pull Ups

     

     

  • At Home Workout

    THERE WILL BE NO CROSSFIT CLASS THIS MORNING. TROOP 007 OF THE WORLD'S BEST BOOT CAMP - CENTRAL JERSEY IS GRADUATING TODAY!

    At Home Workout:

    For Time:

    100 Burpees


  • Workout of the Day

    SCHEDULE ANNOUNCEMENT: THERE WILL BE NO 10AM CROSSFIT CLASS TOMORROW. TROOP 007 OF THE WBBC - CENTRAL JERSEY IS GRADUATING. FEEL FREE TO COME CHEER THEM ON AND SEE HOW MUCH THEY HAVE IMPROVED! THERE WILL BE AN AT HOME WORKOUT POSTED.

    4 Rounds For Time of:

    100' DB Walking Lunge

    30 Box Jumps

    20 Weighted Pull Ups

     

  • Workout of the Day

    Bench Press

    3 @ 70%  3 @ 80 %  3 @ 90%

    Back Squat

    3 @ 70%  3 @ 80%  3 @ 90%


  • Workout of the Day

    90 seconds per station for max reps.

    Rest 30 secs between stations.

    1. Squats

    2. Burpees

    3. Kettlebell Swings

    4. Single Unders

    5. Push Ups

    6. Mountain Climbers

    7. Dumbbell Snatch (Alternate Arms)

    8. Single Unders

    9. Pull Ups

    10. Toes to Bar

    *Score is total reps completed


  • Workout of the Day

    Strength

    Shoulder Press

    3 @ 70%  3 @ 80%  3 @ 90%

    Conditioning

    Tabata Handstand Holds

    Then...

    2000m Row


  • Workout of the Day

    Strength

    Deadlift 

    3 @ 70%  3 @ 80%  3 @ 90%

    Conditioning

    For Time:

    42-30-18

    Weighted Sit Ups

    21-15-9

    Strict Pull Ups




  • Workout of the Day

    OPEN GYM


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