CrossFit Secaucus

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WOD - Workout of the Day

  • CrossFit

    Tabata – 8 x (20:10)
    medball sit-ups
    band resisted reverse crunch
    side planks
    Russian twists

    4 rounds:
    2 min double-unders (scaled: jump rope)
    30 sec rest
    2 min burpees
    30 sec rest

    QuickFit

    WOD:
    20 min EMOM
    40 sec farmer’s walk with dumbbells
    15 box jump overs
    40 sec front rack dumbbell carry
    7 push-ups and 7 toes-to-bar


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

  • CrossFit

    Handstand progression

    WOD:
    21-18-15-12-9-6-3
    deadlifts
    strict knees-to-elbow

  • CrossFit

    Warm up to heavy triple squat clean (10 min)

    45 min E3MOM
    5 x 3 Power Cleans
    5 x 2 Front Squats
    5 x 1 Squat Clean
    (increase weight every round)

    QuickFit

    WOD:
    2 rounds
    4 min AMRAP
    – 8 cal row
    – 8 alternating dumbbell snatches
    – 8 push-ups

    1 min rest

    4 min AMRAP
    – 6 cal row
    – 6 dumbbell hang power cleans
    – 6 dumbbell stationary lunges

    1 min rest

  • CrossFit

    Benchmark Day – Barbara

    WOD:
    5 rounds
    20 pull-ups
    30 push-ups
    40 sit-ups
    50 squats

    Barbell Club

    Snatches: build up to 85% in sets of 2

    Then, 85% 3×2

    Then, drop to 70% and build up to 90%
    in sets of 2, in at least 3 sets

    Then, 90% 3×2.

  • CrossFit

    WOD 1:

    21-15-9
    bar touch burpees
    handstand push-ups

    WOD 2:

    3 rounds
    10 hang power cleans
    16 front rack lunge
    10 chest-to-bar pull-ups

    WOD 3:

    3 rounds
    500m row
    21 kettlebell swings
    12 toes-to-bar

     

    Open 2018 Team Draft @ 11:15am

    Will also be streamed live on Facebook. Get your name in the draft pool: competition.crossfit-secaucus.com

  • 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 […]

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    • 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.

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    • 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 […]

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    • 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 […]

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    • 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.

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    • 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 […]

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    • 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 […]

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    • 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 […]

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    • Getting Back to Working Out After an Injury

      By Rob Zych | 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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