110 Little Falls Rd, Fairfield, NJ 07004

Wednesday, 11/22/17

Strength A. Strict Pull up test. Set clock for 5 minutes. Complete 1 ME set of pull ups. Then complete as many pull ups as possible.  Scale according using bands.  Scale up by using strict C2B.  Keep scaling consistent for all 5 minutes. B. 12 Minutes of kipping...

Tuesday, 11/21/17

Strength A. EMOM x 9: Min 1: 10 DB Single Leg RDL (5 per leg) Min 2: 12 DB Split Squats (6 per leg) Min 3: 10 Pushup position bird dogs https://www.youtube.com/watch?v=CCX7RYhgcD8 B. Front Box Squat to a low box. Take 4-5 sets to build to a heavy set of 3. WOD For...

Monday, 11/20/17

Holiday Hours: Thanksgiving Day: Open Gym 9am-11am Friday: 9am CrossFit, Open Gym 10am-12pm Saturday: 9am CrossFit, Open Gym 10am-11am Strength A. EMOM x12 Min 1: Banded Tri Ext. 20 reps. Full ROM with lockout for speed. Min 2: DB Floor Press 5 reps Min 3: Barbell Row...