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Workout of the Day
Another weekend, another pyramid CROSSFIT “Nate” AMRAP in 20 minutes: 2 muscle ups 4 handstand push ups 8 kettlebell swings, 2pd/1.5pd OPEN GYM: 9am to Noon.
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Workout of the Day
Congrats Coach Dave, 3rd Place, Rx Division Congrats Dave Jackson, 3rd Place Non-Rx Division CROSSFIT EMOM for 20 minutes: Odd minutes, 3 squat snatches at 60% of 1RM Even minus, 12 ghd sit ups...
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Workout of the Day
Over 160 athletes came out last night to workout with us. Awesome! CROSSFIT Deadlift, 3×5 Increase weight from June 17 If experienced, use sets across; if novice, use ascending sets then, 4 x 200m...
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CROSSFIT 30 squat clean and jerks, 155#/105# RUNNING CLUB 5 Rounds: 300 yard Shuttle Test Rest 2 minutes between each round BOOTCAMP “Nicole” 20 min amrap: Max Unbroken Pullups Run 400 Meters SKILL 10...
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Workout of the Day
CROSSFIT Back squat, 3×5 Shoulder press, 3×5 Back squat: increase weight from June 18 Shoulder press: increase weight from June 17 Use sets across BOOTCAMP “Nicole” 20 minute Amrap Run 400 Max Pullups...
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Workout of the Day
CROSSFIT EMOM for 20 minutes: Odd minutes, 3 muscle ups Even minutes, 7 overhead squats (as heavy as possible with proper mechanics) There will be no classes on Saturday, June 29th due to our annual...
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https://vimeo.com/66589653 NO CLASSES TODAY Join us Pier A Park for the Hoboken Pump and Run
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Workout of the Day
Thank you volunteers for making the 2013 Hoboken Pump and Run a success CROSSFIT “Schmalls” 800m run then two rounds of: 50 burpees 40 pull ups 30 pistols 20 kettle bell swings, 1.5pd/1pd 10...
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Workout of the Day
CROSSFIT 5 rounds: 5 db/kb push presses right arm 10 weighted leg raises, 20#/14# 5 db/kb push presses, left arm 10 weighted leg raises, 20#/14# 20 double unders SKILL Hang Power Clean 1-1-1-1-1-1-1-1...
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Workout of the Day
CROSSFIT AMRAP in 15 minutes: 10 box jumps, 24″/20″ 10 ball slams, 35#/25# 100m run BOOTCAMP 15 Thrusters with PVC 20 OH Lunges with PVC 10 Burpees 200m run 15min AMRAP OPEN GYM: During Active Class...
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Workout of the Day
Justin above Disappointment Cleaver on Mt. Rainier CROSSFIT 21-18-15-12-9-6-3 Front squats, 115#/75# Push presses, 115#/75# OPEN GYM: 9am to Noon July 2013 Programming
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Workout of the Day
CROSSFIT 1RM Deadlift Finisher: Teams of 3 Max weighted plank hold, 45#/25# Team with last person(s) planking wins RUNNING 6 x 400m BOOTCAMP 400m Run 15 OHS w/ PVC 10 Push ups 4 Rounds 12 min cap...
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Workout of the Day
CROSSFIT 8 rounds with precisely 1 minute of rest between each: 3 push jerks at 65% of 1RM then, AMRAP in 7 minutes: 7 toes-to-bar 7 burpees BOOTCAMP “Cindy” 20 Min AMRAP 5 Pull Ups 10 Push Ups 15...
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Workout of the Day
CROSSFIT 1RM back squat Finisher: Max walking lunge steps in 5 minutes RUNNING 400 meter Warmup Hurdle Drills 6 x Sprint 50 yards / walk back BOOTCAMP Part A: 4 Rounds for time: 10 Plate Half Moons...
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Workout of the Day
CROSSFIT “Nicole” AMRAP in 20 minutes: 400m run Max reps pull ups Note the number of pull ups completed for each round BOOTCAMP 5 ROUNDS 1 minute isometric squat 10 Burpees 10 Med ball cleans 12 Min...
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Workout of the Day
CROSSFIT 1RM Shoulder Press Finisher: Max time overhead hold, 45#/25# OR Max handstand push up hold OPEN GYM: During Active Class Session Times. NO AM Open Gym MEET AT THE GYM AT NOON FOR PAINTBALL...
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Workout of the Day
CROSSFIT 10 deadlifts, 275#/185# 800m run 15 deadlifts, 225#/155# 400m run 20 deadlifts, 185#/125# 200m run OPEN GYM: During Active Class Session Times 7:45am to 12:00pm MEET AT THE GYM AT NOON FOR...
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CROSSFIT 800m run 30 hang squat cleans, 135#/95# 800m run OPEN GYM: From 9am to Noon during active class sessions.
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Workout of the Day
CROSSFIT “Fran” 21-15-9 Thrusters, 95#/65# Pull ups RUNNING 3 Rounds of 200m, 400m, 600m. Rest the exact amount of time it takes you to do each effort. For example, if it takes you 35 seconds to run a...
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Workout of the Day
CROSSFIT Skill: Work on first pull (mid-shin to pockets) for 15-20 minutes; have athletes practice solid first pulls, pausing at pockets for 3 seconds, then clean (power or squat, athlete’s choice)....
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