CFJC Summer Series Team Competition starts tomorrow!
The teams have been chosen; let the games begin! We drafted pretty much every member of the gym onto 1 of 6 teams captained by Travis, Nicolas, Desi, Janine, Joe and myself (if you are missing from the list below and would like to be a part of it, please…
8/5/2016: Summer Series!!!
CrossFit Jersey City - CrossFitStrengthDeadlift (Find a 3RM)ConditioningCrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Double Under Sx - 90 Singles Snatch Sx - 45/35MobilityWarm-up (No Measure)Stretch each Hamstring for 2 minutes
The week ahead: Mon – Clean Complex + Triplet Tue – AMRAPsss Wed – Push Press + Intervals Thurs – Open Gym + Weightlifting Club Fri – TBA Sat – Partner WOD Sun – Open Gym + Weightlifting Club
8/3/2016: Dumb… just dumb
CrossFit Jersey City - CrossFitStrengthPush Press (7x3 at 80% of 1RM)ConditioningMetcon (No Measure)Every 5 Minutes for 4 rounds (CRx - Every 4 minutes for 5 Rounds) 10 HSPU (Sx - Box HSPU or DB Push Press, Rx - Head to Ground, CRx - 4" Deficit/2" Deficit or Strict) 15 DB…
Cleans and Thrusters
CrossFit Jersey City - CrossFitStrengthClean (E2MOM14)2 Reps of: Clean with 2 second pause at knee + Front Squat Start at 75% of your 1RM and buildConditioningMetcon (AMRAP - Rounds and Reps)AMRAP14 15 Cal Row 11 Thrusters 7 Hang Power CleansSx - 75/55, Rx - 105/75, CRx - 135/95GymnasticsWarm-up (No Measure)Max…
CrossFit Jersey City - CrossFitConditioningMetcon (AMRAP - Rounds and Reps)AMRAP8 50 Double Unders (Sx - 30 seconds of Double Attempts, CRx - 10 Cal Assault Bike) 15 Slamballs (Sx - 20/15, Rx - 30/20, CRx - 30+/20+)Rest 6 MinutesMetcon (AMRAP - Rounds and Reps)AMRAP8 3 Box Jumps (Sx - 20"/16",…
The Jersey Duel – tomorrow!
We are really excited to host the first annual Jersey Duel tomorrow at CFJC! We have 18 teams registered - 11 mens RX, 2 ladies RX and 5 ladies scaled. Thank you to everyone that has signed up to compete, many for their first competition! Please arrive by 8am for…
CrossFit Jersey City - CrossFitStrengthDeadlift (3x5)3x5 @ 80% of 1RMConditioningMetcon (Time)800m Run 5 Rounds 10 Overhead Lunges (Sx - 45/35, Rx - 95/65, CRx - 135/95) 15 Toes to Bar (Sx - V-Ups) 800m RunIf you are doing the competition tomorrow, scale the OHL to Front Rack Lunges
All the squats
CrossFit Jersey City - CrossFitStrengthDumbell Press (5x5 Dumbbell Push Press)ConditioningMetcon (AMRAP - Rounds and Reps)AMRAP20 200m Run 25 Air Squats 10 Dumbbell Snatch (Sx = 30/20, Rx = 50/35, CRx = 70/50)GymnasticsWarm-up (No Measure)30 Strict Handstand Push Ups (Sx - 30 HS Kick Ups or 30 Box HSPU)
WLC – August 4, 2016
CrossFit Jersey City - Weightlifting ClubWeek 9 of this CyclePower Snatch & Squat Snatch Complex (E2MOM14)1 Power Snatch & 1 Squat SnatchWeights will begin to go up. Warm up (Coaches Note: Start EMOM Here) 60% x 2 reps x 2 sets 70% x 2 rep x 1 set 80% x…