CrossFit Secaucus

WOD - Workout of the Day

  • Dynamic Warm up and Agility

    PVC Mobility

    10x 3 Strict pull ups
    10x 3 HSPU (progression and/or strict)

    EMOM x16min

    O: 5 Burpee + 15 Double unders
    E: 10 T2B


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

  • Dynamic warm up and agility

    Hang Power Clean Progression
    HSPU Progression Practice


    ***50 double unders or 150 singles at the start of each round
    ****(use HSPU progression w/box if you can’t perform 10 strict HSPU or more in a row)

    *****(choose a weight light but challenging enough where you can perform at least 12 reps in a row )

    12 mins or less to complete

  • Dynamic warm up and agility

    PVC Mobility


    5 Rounds For time

    15 HR Push Ups
    20 Alt Lunges with Plate 45/25
    25 Box Jumps
    30 KBS 53/35


  • Bodyweight Dynamic Warm up (5 mins)

    PVC Stretch (5 Min)

    2x Jog 200M

    3 Rounds
    500M Row
    400M Run

  • Bodyweight Dynamic Warm up (5 mins)

    PVC Mobility + Stretch (5 mins)

    OHS Progression with Barbell


    5 rounds for time
    400 meter run
    15 overhead squat 95 lbs / 65 lbs

    ****25 mins or less to complete THIS IS A BENCHMARK WOD

  • 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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