110 Little Falls Rd, Fairfield, NJ 07004

Friday, 12/1/17

Holiday Party, Friday, 12/8. Desserts and beverages are encouraged! Please RSVP to exit153crossfit@gmail.com Strength A. Giant Set. 5 sets. Rest 2 minutes between sets. 1 Snatch Bench Press. Build to a 3 RM. 10 DB Rows B. In unbroken sets of 2-5 complete 28 strict...

Thursday, 11/30/17

WOD 30:00 AMRAP; 4:00 on, 2:00 rest. Pick up where you leave off after each rest. 300m Run 15 Box Jumps 24/20 15 KBS 53/14 15 Wallballs 20/14 Post WOD Testing Kipping Handstand Push up Test: Scale accordingly.  Always seeking full ROM in scaling. 1 min ME Kipping...

Wednesday, 11/29/17

Strength A. Push Press. Build to a 1 RM. B. Kipping Pull up test: Find a 1 set max of Kipping C2B Pull ups. Find a 1 set max of Kipping pull ups. WOD 3RFT 10 HSPU 20 Double Unders 10 Thrusters 115/75

Tuesday, 11/28/17

Strength A. EMOM x6 Min 1: Single leg Box Step Up Filly Hold. (1 DB suitcase hold, 1 KB front rack) 8 reps per leg. Min 2: 5-10 T2B Min 3: 10 supermans. Hold 0:03 at the top of the movement. B. Snatch Grip Deadlift. Set Barbell on 1 45lb plate. Build to a heavy set of...

Monday, 11/27/17

Self-Defense Seminar this Sunday, 10am-11:30am. Please be sure to sign up on whiteboard. Strength A. EMOM x6 Min 1: DB Arnold Z Press. 10 reps Min 2: Double KB Russian Swings 8 reps Min 3: Single Arm KB OH Carry 1 Gym length and back. Switch arms at turnaround. B....