CrossFit Secaucus

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WOD - Workout of the Day

  • Dynamic Warm up

    High Knees
    Butt Kicks
    Broad jumps
    Walking lunges with a twist


    1 min DB Side lat raises (arms bent at 90degrees)
    1 min Bent over DB Front Shoulder raises
    1 min DB Bat Rows

    6 mins Traps madness
    with a heavy loaded barbell perform the following:

    10 Reps + hold 10 sec
    9 Reps + hold 9 sec
    8 Reps + hold 8 sec
    7 Reps + hold 7 sec
    6 Reps + hold 6 sec
    5 Reps + hold 5 sec
    4 Reps + hold 4 sec
    3 Reps + hold 3 sec
    2 Reps + hold 2 sec
    1 Reps + hold 1 sec

    *****Between each set, perform 10 reps front raises above head holding a plate


    25 Ring Rows
    25 KBS
    30 Push ups
    30 KBSDHL
    40 Sit ups
    40 DB Push press
    50 Lunges
    50 Goblet Squats

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

  • PVC mobility and Warm up


    BTN Snatch grip Push Press 55x10x3 (Snatch)
    Pendlay Row @135/95 x10x3
    30 Sec Isolation Hold Chin up 1×5 (rest 20 secs between ea set)
    Bent over Y Raise light DB 5×5 (rest 60 secs between ea set)

    5 Rounds
    20 Cal Row
    55 Double unders or 35 with singles


  • Warm up + Mobility

    Skill: Turkish Get up review

    ****Alternate sides each rep on TGU****

    21 Turkish Get ups
    21 Double unders
    21 Ring Push ups
    15 Turkish Get ups
    15 Double unders
    15 Ring Push ups
    9 Turkish Get ups
    9 Double unders
    9 Ring push ups

  • Warm up
    20 Squat jumps
    15 Push ups
    10 Broad jumps


    Skill: Hang Power Snatch Progression and build up to 70%3R
    Snatch Pull 75×3 80×3 85×3 90×3

    4 Rounds
    one min DB Power Snatch left arm 50/35
    one min DB Push Press right arm 50/35
    one min Rest

    Alternate arms each round


  • Shoulder Mobility


    Double under Flight

    Advanced: 10-20-30-40-50-40-30-20-10
    Intermediate: 2-4-6-8-10-12-14-16
    Beginner: 1-2-3-4-5-6-7-8-9-10

    Kipping + Kipping T2B Practice

    25 min cap
    4 Rounds

    20 Double unders/ 12 Dub’s with singles
    20 T2B (kipping) or K2E
    200M Run
    20 Pull ups (kipping or Strict)


  • Editorial

    • 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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