110 Little Falls Rd, Fairfield, NJ 07004

Barbell Basics

Barbell Basics is designed to reinforce the basic Olympic/Power lifts used in CrossFit.  Each class will focus on one specific lift to give you the opportunity to practice technique and efficiency.  Check the website for updated details regarding the lift of the week.  This class is included in the unlimited membership.


Gymnastics establishes functional capacity for body control and range of motion.  Master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.  Check the website for updated details regarding the skill of the week.  This class is included in the unlimited membership.


Rowing has become an important part of CrossFit programming.  Practicing technique and learning efficiency will improve your respiratory capacity and will help you achieve your max potential in WODs.  You will need to sign up in advance for this endurance class.


Having trouble getting low in your squat?  Are your shoulders too tight to kip in a pull-up or to hold a barbell over your head?  Mobility is the answer to these limitations.  Using bands, foam rollers, lacrosse balls, and basic stretches, your mobility issues will soon diminish.  This class is included in the unlimited membership.


“We believe CrossFit Strongman is the best – and most fun – way to increase strength while still increasing work capacity across broad time and modal domains. In CrossFit, we want a stimulus that is constantly varied so we never stop progressing in our fitness. Strongman movements provide plenty of variation in a toy-filled playground where athletes can test and improve their brute strength and overall fitness level.

“Because of the often-awkward size, shape and consistency of the objects we use in strongman, the lifts tend to have less efficiency than those done with a barbell. Case in point: a water-filled keg. This represents a dynamic load that challenges the neuromuscular system in a way a barbell can’t. For this reason, as athletes, we need to develop efficient movement patterns with inefficient loads. That response is at the heart of being a great athlete, and it also applies to the real world, where few objects have handles and perfect balance.

In this one-day seminar, athletes are presented with a constantly changing field of play, and a better athlete will learn to make quicker adjustments and respond more favorably to an unfavorable stimuli.

Why CrossFitters Should Do CrossFit Strongman

  • CrossFit Strongman increases real-world strength, because in daily life we are required to move odd objects such as a grocery bag or a child as efficiently as possible. Barbells exist only in a gym setting.
    These movements are great for posterior-chain development, a necessity for someone striving to become a good CrossFitter.
  • CrossFit Strongman programming provides CrossFitters with a variety of different stimuli, all aimed at achieving an increase in work capacity – which translates to an increase in your CrossFit ability.
  • CrossFit Strongman, like CrossFit itself, simultaneously integrates metabolic conditioning and strength training.
  • CrossFit movements are designed to move “large loads long distances quickly.” Those words are drilled into the mind of anyone who’s ever attended a Level 1 Trainer Course. There is no better expression of that key CrossFit principle than moving a yoke that is three times your body weight across a football field in 30 seconds. How about carrying 1.25 times body weight in each hand the same distance in less than 30 seconds or flipping a 700-lb. tire for max reps in 60 seconds? They all equate to large loads moved long distances very quickly.

Scalable? Infinitely.

One of the misconceptions about strongman is that you have to look like a behemoth to take part in the action. Nothing could be further from the truth. At the CrossFit Strongman Seminar, we will illustrate just how scalable these movements are and how quickly they can be adopted into almost any program. These movements are open to people of all abilities, genders and strength levels.” – Courtesy of CrossFit.com