CrossFit Secaucus

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WOD - Workout of the Day

  • PVC shoulder mobility

    Deficit HSPU with Plates 5×3 or Scaled with box 5×8

    3 point drill Clean
    Review Clean and Power jerk

    Build up to a 2+1 x70% C&J

    EMOM 16 mins
    ODD: 2+1 C&J @65%
    EVEN: 40 Double unders


    New to CrossFit? Sign-up for Free Trial Class | Members: Register for Class

  • PVC mobility
    8 min warm up

    10 shoulder rolls (front and back)
    10 push ups
    10 chin ups
    10 box dips
    10 sec hold L sit

    Practice hand stand Kick up(against wall) and hold 10x10secs
    Practice hand stand Walk 10x
    4×20 V-ups

    6 Rounds
    15 Box Jumps
    20 Sec L pull up hold
    25 Squat jumps
    8 Pistols


    25 ALT Lunges with plate OH
    25 Squats with plate OH
    25 Burpee with plate OH

    Review OH Squat Off Rack and build to a heavy 3R



    AMRAP 20 mins

    50 Double unders
    25 HSPU
    5 Deadlift @ 275/205


  • Warm up
    5×8 Ring Dips
    50 Supinated ring rows

    Skill: 5x HSW w/box or walking towards wall


    10 Kipping Pull ups
    10 SDLHP 95/65
    20 Kipping pull ups
    20 SDLHP
    30 Kipping Pull Ups
    30 SDLHP


  • Dumbbell
    AMRAP 10 mins light DB

    Round 1: Deadlift, hang power clean, front squat, press, thruster
    Round 2: Deadlift, hang power snatch, overhead squat, snatch, Turkish get-up
    Round 3: Start over

    Skill: Shoulder taps facing wall tapping same shoulder (10 touches every min for 10 mins)


    Run 800m
    then Teams of two
    share 5000M
    then both members will Run one mile

  • Editorial

    • Yoga is Coming to CrossFit Secaucus

      By CrossFit Secaucus | In Editorial, News | on June 15, 2017

      Starting June 20, we will offer regularly scheduled vinyasa yoga classes on Tuesdays at 8:30pm and Saturdays at 11:30pm. Classes are for beginners and experts. If you interested, send us an email for a free consultation.   Trainer Profile: Jade Alexis Jade is a former NCAA Division 1 basketball athlete, an experienced competitive boxer and […]

    • Jeff Wittmer Weightlifting Seminar on Saturday, October 17

      By CrossFit Secaucus | In Editorial, News | on August 26, 2015

      UPDATE: Late registration available on site. Please show up around 8am so we can get you set up.

      We are proud to announce the return of the much anticipated Olympic Weightlifting Seminar featuring Jeff Wittmer, a multiple time national champion, Olympic team alternate, and Pan America medalist. Jeff brings 20 years of weightlifting experience to the table and will provide valuable information to CrossFit athletes at any level.

    • 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 Current Athletes […]

    • 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 […]

    • 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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