Heavy Day

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AnnouncementsThis Thursday Only: Double Under Seminar from 6-8pm. Gymnastics/WLC canceled. Open gym from 5-6pmCrossFit Jersey City - CrossFitStrengthBack Squat (3-10)You'll build up to a heavy set of 3, then back off to a heavy set of 10 for your next immediate setConditioningMetcon (AMRAP - Reps)Tabata: Bottom-to-Bottom Overhead Squat with a…

Tuesday

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AnnouncementsThis Thursday Only: Double Under Seminar from 6-8pm. Gymnastics/WLC canceled. Open gym from 5-6pmCrossFit Jersey City - CrossFitConditioningMetcon (AMRAP - Rounds and Reps)AMRAP20 25 Push Ups 25 Box Jumps 400m RunGoal - Stay consistent as possible Scaling Options - Box Push Ups, Knee Push Ups - Box Jump Height should…

Dip-Squeeze

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AnnouncementsThis Thursday Only: Double Under Seminar from 6-8pm. Gymnastics/WLC canceled. Open gym from 5-6pmCrossFit Jersey City - CrossFit Kids/TeensWarm-upWarm-up (No Measure)Power Ball GamePracticeDip - Squeeze - Drop - StandMetconMetcon (AMRAP - Rounds and Reps)AMRAP8 2x Sprint 5 Dip-Squeeze-Drop-Stand 6# (Sx ~ 4#) 5 jumping jacks

Monday

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AnnouncementsThis Thursday Only: Double Under Seminar from 6-8pm. Gymnastics/WLC canceled. Open gym from 5-6pmCrossFit Jersey City - CrossFitConditioningMetcon (Time)21-15-9 Power Clean Push Jerk Calorie Row Goal - Sub 12 minutesRx - For the barbell weight, you should be able to complete at least 10 reps unbroken. Lighter and faster is…

Friday

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AnnouncementsGet yo Dubs on! Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign upCrossFit Jersey City - CrossFitConditioningMetcon (AMRAP - Reps)AMRAP10 3 Burpee over the bar 3 Deadlifts (Sx - 135/95, Rx - 155/135, CRx - 225/155) 6, 6 9, 9 continue this pattern for 10 minutesGoal - Deadlift…