Jersey Shore Crossfit

Monday

Conditioning!

4 rounds: Use the Gym Boss

• Round 1: 30/25 Seconds work/rest
• Round 2: 30/20
• Round 3: 25/15
• Round 4: 20/10

1. Kettlebell swings
2. Mountain climbers
3. Air Squats or Squat jumps
4. Kneeling slam ball
5. Rower
6. Burpees
7. Snatches
8. Dumbell push press
9. Jumping pull ups

A blurry kneeling slamball.  UFC Star Frankie Edgar.

Happy Mother's Day!

Mother's Day Madness!

The Mother's Day Beat Down

You go, I go!

Partner up.

Do 7 rounds of 7 reps of each movement.  One person performs the movement while the other rests.  Go back and forth between partners until all 6 rounds are complete.  Take 1 minute rest and go to the next movement.

1. Kettlebell Swings
2. push ups
3. Box Jumps
4. Snatches L/R
5. pull ups
6. Slam ball

If you have a weighted vest, wear it!

Up Coming Events:

Summer Training Camp:  Give your high school athlete the opportunity to train with some of the best coaches in the Shore area! Go here for details.

To all of our CFJS/ Training Room moms, enjoy your day!

We will see you tomorrow!  I'm sure you'll need it!

Saturday

20/10 Couplets

4 couplets, 5 rounds of 20 seconds work/20 seconds rest at each (Gym Boss).

Go back and forth between each couplet until all 5 rounds are complete.

Take one minute rest between each couplet.

1. Jumping pull ups (rings)/D-ball thrusters
2. Rower/Air Dyne bike
3. Slam ball or Battling ropes/kettlebell swings
4. Kettlebell high pull/mountain climbers

Friday

5 rounds at each couplet

Do 20 seconds of work with 20 seconds of rest on the Gym Boss

1. Pull ups/ presses
2. Kettlebell front squats/ kettlebell swings
3. Ring push ups/ ring rows
4. Low back extension/ med ball sit and reach

Go through 5 rounds at each couplet.  Take one minute of rest before moving on to the next couplet.

Upcoming events:

• Tomorrow's Intoduction to CrossFit and Kettlebells (sign up)
• Summer Training Camp.(Sign up)

Check out our updated video here.

Mr. Jim demos ring push up progressions from less difficult to more difficult.

Thursday

5 rounds: 40 seconds work /20 seconds rest

Use the Gym Boss

1. Jumping pull ups
2. Wall ball or ceiling ball
3. Kettlebell swings
4. Med ball cleans (drop down into a full squat)
5. Mountain climbers
6. Jumping jacks/jump rope/ slide board (take your pick)

Upcoming events:

• Intro to CrossFit and Kettlebells(sign up)
• Summer Training Camp(sign up)

"Boxing Mike" in the house!!! Getting after the D-ball cleans.

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Wednesday

Break on through to the other side!!  Expansion has begun!

Excuse our appearance.  Double the space, double the fun.

Just when you thought it couldn't get any better, or worse, depends on how you look at it.

4 rounds: Work/Rest intervals on the Gym Boss Timer.

1. 60/30
2. 50/25
3. 40/20
4. 30/15

Here's the Circuit.  Switch sides half way through where appropriate

1. Pistols or box lunge R/L
2. Walkouts or plank
3. 1 arm band row R/L
4. 1 arm kettlebell clean R/L
5. 1 arm push press R/L
6. Elbow to knees or sit and reach

"Larry the Legend" works his pistols!

Upcoming Events:

• This Saturday is our famous intro to CrossFit and Kettlebell Class.  If you wish to join our growing family and want to sharpen your skills. Sign up here.
• Summer Training Camp: Don't miss this rare opportunity to train with some of the best in the area.  This program is geared for athletes who need to prepare their sport. Sign up here.

Tuesday

Here's a good one!

30 seconds at each station non-stop. Use the Gym Boss Timer.

• Kettlebell Swings
• Burpees
• Kettlebell Snatches
• Mountain climbers
• Kettlebell high pulls
• Kettlebell thrusters

Go through this circuit style, moving from one to the next with no rest.

Take 1:30 rest

Do 6 rounds of this!

Upcoming events:

• Summer Training Camp (sign up here)
• Intro to CrossFit and Kettlebells (sign up here)

Our into class is this Saturday.  If you are looking to join the CFJS family, don't miss this opportunity! 

Sign up for our intro class here.

Happy Monday!

Looks like we're outside today!

6 rounds total: Here are the work/rest intervals in seconds on the Gym Boss.

1. Rounds 1 and 2: 30/30
2. Rounds 3 and 4: 25/25
3. Rounds 5 and 6: 20/20

Increase the weight every 2 rounds!

Here's the circuit:

1. Pull ups
2. Kettlebell front squats
3. Push up or Power Push up
4. Low back extension
5. Press
6. Knee up or sit and reach

Up coming events:

• Summer Training Camp (sign up)
• Intro to CrossFit and Kettlebells (sign up)

Check out Zack Even-esh's Underground Strength kit Click Here!

Saturday

Get as many rounds as possible in 25 minutes!

• 10 kettlebell swings
• 10 push ups
• 10 Kettlebell cleans 5r/5l
• 10 presses or push presses 5r/5l
• 10 tactical lunges
• 10 pull ups or 1 arm rows 5r/5l
• 10 walkouts or evil wheel

Up coming events:

Sign up for our "Summer Training Camp"

Learn from the best! Introduction to CrossFit and Kettlebells Saturday, May 10

We offer this class once a month for those of you who want to learn our methods.  It is required to be proficient in the movements before taking our group class.

Mr. Jim demos the overhead squat during the warm up this morning.

Friday

Use one kettlebell for this entire workout.

Get as many rounds as possible in 20 minutes of:

• 20 kettlebell swings
• 20 push ups
• 20 jumping pull ups (rings)
• 20 thrusters (if you do them with one arm racked, do 10 R/10 L)
• 20 snatches 10 R/10 L
• 20 burpees

Congrats to CrossFit Jersey Shore's Jaimelee Smith for winning her recent title bout. www.njgunsnhosesboxing.com, a charity fight for fallen police and firefighters.

Up Coming Events:

• Summer Training Camp
• Monthly Intro to CrossFit and Kettlebells class