CrossFit Secaucus

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WOD - Workout of the Day

  • CrossFit

    Warm up
    AMRAP 10 mins
    5 Pull ups
    5 Burpees
    10 Box Jumps

    4x BBWU

    Review Clean + Front Squat Build to 60% of 1RM

    EMOM 15 mins

    O: 1 Clean + 2 Front Squats
    E: 5 Box Jumps + 5 Push ups



    Fight Gone Bad
    3 Rounds, For Max Reps in 17 mins:
    1 Minute Wall Balls
    1 Minute Kettlebell Sumo Deadlift HighPulls
    1 Minute Box Jumps
    1 Minute DB Push Presses (35/20)
    1 Minute Row
    1 Minute REST

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

  • Barbell Club

    Low Bar Squat
    50% 3×5
    60% 5
    65% 5
    70% 3×5

    50% 2×5
    55% 3×5

    70% 3×5


    8 min amrap
    5 Push ups
    10 squats
    15 BF sit ups

    Skill: double under practice 10 mins and 5x 8 HSPU

    3 Rounds
    50 Double unders or 25 with singles
    20 Burpees
    10 Chin ups
    20 BF Sit ups


  • Dynamic Warm up
    Walking Lunges
    Bear Crawls
    Broad Jumps
    High Knees
    Butt Kicks
    Duck Walks
    Hop On one foot

    Review: Thrusters + SDLHP

    4 Rounds
    35 Double unders or 20 with singles
    25 Thrusters @75/45
    25 SDLHP @75/45
    5 HSPU or 10 Push ups

  • PVC Mobility
    Run 200m
    25 JJ

    Review All movements and scaled versions

    30 min cap

    “filthy fifty”

    For time:
    50 Box jump, 24 inch box
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Back extensions
    50 Wall ball shots, 20 pound ball
    50 Burpees
    50 Double unders

  • Warm up / Body Awareness

    Hollow Body Holds 10x 20 Sec holds
    Candle Stick Rolls 20 Total reps

    Strength: 5×5 HSPU’s + 5×10 Shoulder taps


    5 ROUNDS
    1 CLEAN +3 JERKS
    10 t2B
    10 Pistols

  • 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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