CrossFit Secaucus

WOD - Workout of the Day

  • Warm up and Mobility

    4x 6 Depth Jumps off Box

    AMRAP in 30 Mins

    Round 1:
    100 M Run
    1 Broad Jump
    1 Back Squat 95/65 (Must clean from floor)
    Round 2:
    100 M Run
    2 Broad Jump
    2 Back Squat 95/65 (Must clean from floor)
    Round 3:
    100 M Run
    3 Broad Jump
    3 Back Squat 95/65 (Must clean from floor)
    **continue this sequence until the time is up!


    CrossFit Secaucus Patriots

    Warm up: 5 Mins A.M.R.A.P
    10 Walking Lunges
    10 Mountain Climbers
    10 Knees to elbows

    Skill: BB Front Squat



    Ball Slams
    Hang Power Clean

    Mobility by fastest time

    Current Members: Schedule This Class
    Future Members: Sign-up for Free Trial Class

  • 3x BB Warm up and Mobility

    Strength: Find 3RM Push Jerk (from rack)
    7 Sets to complete


    Tabata:(20:10 – Work:Rest)

    8x Lunges
    8x T2b
    8x C&J @135/95


    CrossFit Secaucus Patriots

    Warm up and Mobility

    3 Rounds
    10 Push ups
    10 Toes 2 Bar
    10 Squats

    Strength: Find 5RM Squats
    7 Sets

    4x 6 Squat Box Jumps

    50 Pop Ups
    50 KBS

    Mobility by Captain

  • Warm up and Mobility 5 min

    Find 3RM Squat 15 mins

    Run 2 Miles (25 min cap)


    CrossFit Secaucus Patriots

    3x BB Warm Up Snatch Grip
    2x Hang Power Snatch Practice

    Strength: Find 3RM Hang Power Snatch

    5 Rounds
    40 Singles
    5 Burpees
    10 Hang Power Snatches

    Mobility Lead by fastest Athlete

  • Warm Up and Mobility (5 min)

    Find 3RM Dead Lift (7 Sets)


    8 Rounds FT (20 min cap)

    5 Burpees
    7 BF Sit ups
    9 Squats
    1 Wall Walk



  • Warm up (coaches choice); Upper body only 5 mins

    Bench Find 3 RM;

    Pull Ups
    Hang Power Snatch#95/65;



    CrossFit Secaucus Patriots

    Warm up


    10 Toes To bar

    10 Push ups

    10 Squat Jumps

    10 V-ups

    10 Push ups

    Barbell Warm up 2x (clean grip)

    Hang Power Clean Find 3 RM;


    3 Rounds of:

    15 Pull ups

    15 Snatch

    400M Run

    Mobility Lead by Fastest time from WOD


  • Jeff Wittmer Weightlifting Seminar on Saturday, March 21

    By CrossFit Secaucus | In Editorial, News | on March 12, 2015

    We are proud to exclusively offer the Jeff Wittmer Weightlifting Seminar at CrossFit Secaucus. During the all-day seminar, Jeff Wittmer, an Olympic-level weightlifting competitor, will teach key weightlifting movements that are cruicial in CrossFit, and regardless of your experience level this seminar will be highly beneficial for your advancement. Book your spot for the seminar […]

  • Official Launch Party Invitation

    By CrossFit Secaucus | In Editorial | on February 12, 2015

    CrossFit Secaucus is celebrating the opening of the new 3,000 sqft. training facility, and you are invited. Check out the gym, meet the trainers, join us in a free trial class and become part of the community.   Location: 333 Meadowlands Pkwy, Secaucus, NJ 07094   Event Schedule   10am  CrossFit Class for Members   […]

  • CrossFit Classes Have Started at Our New Gym in Secaucus, NJ

    By CrossFit Secaucus | In Editorial, News | on January 7, 2015

    CrossFit Secaucus is excited to announce the official opening of our new 3,000 sqft. location at 333 Meadowlands Parkway, past the overpass on the right-hand side.

  • Are You Afraid to Fail?

    By Eddie Maresca | In Editorial | on December 3, 2014

    What exactly do I mean by that? We’ve all been there. Whether it was subconsciously or knowingly, we’ve been afraid. Have you ever been confronted with a task, a job or an exercise that made you feel like you were about to have an anxiety attack? Heart palpitations, cold sweats and walked away from it […]

  • Membership Pre-sale is Now Open

    By CrossFit Secaucus | In Editorial | on November 18, 2014

    We are excited to announce that the exclusive CrossFit Secaucus membership pre-sale has started. Visit our dedicated pre-sale site and review all membership options to find the one that best suits your needs. Don’t wait as only a limited number of memberships are available. Only the first 20, 40, and 60 new members will enjoy […]

  • Basics of Nutrition for CrossFitters

    By CrossFit Secaucus | In Editorial | on November 5, 2014

    What Should I Eat? In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great […]

  • How I Got Started with CrossFit

    By Rob Zych | In Editorial | on November 1, 2014

    I remember the first time I heard about CrossFit. It was the Spring of 2009. At the time, Coach Eddie and I were pushing through our respective workouts, and exploring every new fitness trend under the sun. I was struggling to find a balance between a full-time job, going to law school at night, maintaining […]

  • Getting Back to Working Out After an Injury

    By Eddie Maresca | In Editorial | on September 26, 2014

    In every sport or physical activity we will find ourselves prone to more injuries than your average inactive individual. Whether it’s a sprained ankle, bad knee, torn ACL or that nagging injury that doesn’t seem to go away, it will somehow set you back reaching any of your future goals. The first thing that you […]

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