Friday, August 29, 2008

Welcome Back!

Tuesday WOD

Bottom to bottom Tabata Squats

4 Rounds of...

Box Jumps
Push Presses
Kettlebell High Pulls
Wall Ball
MB Woodchoppers
Band Rows

P.S. Anyone interested in a lil' kettlebell competition in December please let JCB know.

Thursday, August 28, 2008

Have a nice holiday.

Can you name all these people ?

600 Meter Run
30 Flutter Kicks
20 Spiderman Push-ups(We can modify)
10 Burpees
20 Lateral Cone Jumps
30 Jumping Lunges (functional Range of Motion)

3 Rounds for time.

Wednesday, August 27, 2008

Pyramids of Pleasure

Welcome Baby Sydney! Sharon and Jonathan are extremely excited about the birth of their baby girl! Sydney was born on Monday (early afternoon) at 7 lbs and 20 3/4 inches long. She's a strong little girl and will likely follow in Mommy's footspteps.

10 Pull-ups
20 (steps) DB Overhead Walking Lunges
30 Box Jumps
40 kettlebell swings
50 sit-ups
40 kettlebell swings
30 Box Jumps
20 (steps) DB Overhead Walking Lunges
10 Pull-ups

Tuesday, August 26, 2008

Judo working on his pistols also.

Reps, not time. 3 Rounds each.

Single Leg Reaches 30/30
Single Leg Bridges 30/30
Step-ups with Hop 30/30
In & outs 30


Use heavier weights here of course. That means at least 12lb DBs Sam.

DB See Saw Presses 5/5
Renegade Rows 5/5
Push-ups 5/5- one hand elevated on med ball, alternate hands.
Band Rows 10 (Green Bands for Most athletes)

Monday, August 25, 2008

Welcome Baby Sydney! And Some Creativity

First things first!! Sharon had a baby girl today, Sydney weighed 7 lbs and was 20 3/4 inches long. Sharon and Sydney are both in good health. Congrats to her and Jonathan! (Photos to follow soon!)

Amanda sticks with her workouts while on vacation, and not having any traditional weights certainly did not stop her. Rock thrusters on the dock, looks like fun!!

Tuesday WOD

10 Rounds of 10 reps of...

Kettlebell Swings
Pull Ups
Sit Ups
Threaded Lunges
Box Jumps

Start and Finish the 10 rounds with a 600m run.

For each new morning with its light,
For rest and shelter of the night,
For health and food, for love and friends,
For everything Thy goodness sends.
~Ralph Waldo Emerson

Ease Into It

Push Press Left
Push Press Right
Alternating Reverse Lunges
Kettlebell High Pulls

30 seconds each, 45 seconds each, 30 seconds each, 45 seconds each

20 Horizontal Flutter Kicks
20 Sit Ups
20 Push Ups

3 Rounds

Reminder: We will be closed this weekend, there will be no classes held on Saturday or Monday this weekend.

Friday, August 22, 2008

Chocolate Pizza

Good or Not?

600 Meter Run

10 Kettlebell Swings
20 In & Outs
30 Reverse Lunges
40 Step-ups
50 Kettlebell High-pulls

600 Meter Run

10 Kettlebell High-pulls
20 Step-ups
30 Reverse Lunges
40 In & Outs
50 Kettlebell Swings

600 Meter Run

Thursday, August 21, 2008

Sweet 75

Sam and Laura went kayaking this summer, and oh what a lovely sight of the skyline. Thanks for the photo Sam. Anyone else have any outdoor summer activities they'd like to share?

50 Sit-ups
50 Flutter Kicks
50 Box Jumps
50 DB Push Presses
50 Pledge Push-ups

25 Sit-ups
25 Flutter Kicks
25 Box Jumps
25 DB Push Presses
25 Pledge Push-ups

Wednesday, August 20, 2008

Bright and early

The average gym member goes 6 times in one year.

We are not an average community.

Thanks everyone for making my 6am classes bright with smiles.

20 Weighted Reverse Lunges 10/10
5 Pull-ups

20 Weighted Step-ups 10/10
3 Pull-ups

20 Single Leg Bridges 10/10
1 Pull-ups

4 Rounds.

P.S. Who the hell dresses these kids ?

Tuesday, August 19, 2008 Damien

Are you sick of seeing my boys ? Tell Pam or Rich to take more photos.

x 5 minutes rounds of:

Box Jumps
KB High-Pulls
DB Push Presses
Agility Ladder
MB Thrusters

Monday, August 18, 2008


5 Rounds of:

5 Pull-ups
10 Kettlebell Deadlifts 5/5
10 Elevated Push-ups
20 Ring Rows
20 Overhead Presses

Sunday, August 17, 2008

From PA to CA

"The strength, simplicity, and elegance of the kettlebell." -Erik Preston

Thanks for the photo Erik. Once the new garage gym is complete you'll have to take some video footage. For those of you who don't know, Erik and Lauri are CFPers who have since moved to California. Away from their 'home' gym in Philadelphia, they've started to create their own. A perfect place for their son, Kona, to grow up! Happy swinging!!

Monday WOD

30 Seconds of each drill:

MB Speed Squats
MB Rotational Jumping Lunges
Ball Jacks
MB OH Reverse Lunges

5 Rounds.

3 rounds of 30 seconds:

Contra-Lateral Single DB Row
Split Squat/Band Row

Friday, August 15, 2008

Dog Days of Summer

Aren't they so cute ?

600 Meter Run
20 DB Snatches 10/10
20 Push-ups
20 Kettlebell Swings
20 Walk-over Push-ups
20 Kettlebell High-pulls
20 Upper-body Step-ups

10 DB Snatches 5/5
10 Push-ups
10 Kettlebell Swings
10 Walk-over Push-ups
10 Kettlebell High-pulls
10 Upper-body Step-ups

600 Meter Run

Thursday, August 14, 2008

That's a pirate flag for those Crossfitters from Philly that tend to like pirates.

Agility Ladder drills for an extended dynamic warm-up.

4 rounds of:

Single Leg Reaches 30sec/30sec
Kettlebell Swings 1 min
Deep In & Outs 1 min
Med Ball Overhead Reverse Lunges 1 min

2 rounds of:

Spiderman Push-ups

30 seconds at each drill.

Wednesday, August 13, 2008

O-lifting workshop

It's that time of year again. USA weightlifting coach Randy Hauer will be here again for a weightlifting workshop.

Learn how to do the lifts correctly. Beginners will get a step by step introduction and intermediates will improve technique. As in recent workshops, he'll be assisted by a Nationally ranked Oly weightlifter who will demo and also help coach. Follow the link below for more info and to sign up.

Hope to see you there...we always have a good time and a good to 15 so sign up early! Click Here to sign up.

DB Snatches 20/20
40 Sit-ups
600 Meter run
DB Push Presses 20/20
40 Sit-ups
600 Meter run
DB Thrusters 20/20
40 Sit-ups
600 Meter run

Tuesday, August 12, 2008

Hunt the JCB

5 rounds of:

Kettlebell Swings
Box Jumps
Ring Rows
Rotational Jumping Lunges

1 minute at each drill.

Monday, August 11, 2008


4 rounds of:

SB See-Saw Presses
Upper-body Step-ups
DB Push Presses

30 Seconds each drill.

4 Rounds of:

Single Leg Bridge
Deep In & Out
Alternating Forward Lunges

1 minute at each drill.

2 Rounds of:

Flutter Kicks

30 seconds at each drill.

Monday Monday

Extended Warm Up

1 minute each of...

Push Ups
KB High Pulls

4 Rounds

Thursday, August 07, 2008

Walk In The Park...

600 Meter Run
30 Burpees
30 DB Overhead Presses
30 DB Push Presses
30 Renegade Rows

600 Meter Run
20 Burpees
20 DB Overhead Presses
20 DB Push Presses
20 Renegade Rows

600 Meter Run
10 Burpees
10 DB Overhead Presses
10 DB Push Presses
10 Renegade Rows

Get Some Mayhem

10 Kettlebell Swings
10 Push-ups
20 Kettlebell Swings
20 T-Stability Push-ups
30 2-arm Kettlebell HighPulls
30 Contra-lateral Push-ups
40 Box Jumps
40 Deep In & outs
50 Ring Rows
50 Jumping Pull-ups

Wednesday, August 06, 2008

Sandy Kettlebell Beaches!

Thursday WOD

Practice pistols for 10 minutes, alternating sides, either with a partner, using the rings or ropes for assistance, or unassisted.

30 sec each of...

single leg forward reaches left
single leg forward reaches right
lateral cone jumps
45 degree forward lunges alternating legs

4 rounds

30 sec each of...

overhead squats right
overhead squats left
sots press right
sots press left

4 rounds

"Any idea plan or purpose may be placed in the mind through repition of thought." -Napoleon Hill

Tuesday, August 05, 2008

Sticking With The Theme

Can't get enough CFP! We're doing a 15 minute segment for CNN's Fit Nation on Wednesday afternoon. Just a little blurb about the benefits of kettlebell training.

Wednesday WOD

5 Pull Ups
10 MB Pledge Push Ups - 5L/5R
20 Kettlebell Swings
600m Run

As many rounds as possible in 30 minutes

"It's weird that whatever else is on your mind, whether it's the downfall of global economics or terrible environmental troubles, the thing that always gets you most is when you fancy someone." -Chris Martin

Monday, August 04, 2008

LIfe's A Beach

No photos today...

Tuesday WOD

Bottom To Bottom Tabata Squats!


Push Press Left
Push Press Right
Ring Rows
MB Thrusters
Sit Ups

"Temptation to behave is terrible." -Bertolt Brecht

Sunday, August 03, 2008

Start the week off right!

Monday WOD

5 Rounds of

Various Agility Ladder Drills
MB Overhead Reverse Lunges
Push Ups
Jumping Pull Ups
Bulgarian Split Squats

1 minute at each movement, 1 minute rest between rounds

"When you change the way you see things, the things you see change." -M Business

Friday, August 01, 2008

Some Summer Fun !

600 Meter Run
50 Step-ups 25R 25L
50 Single Leg Bridge 25R 25L
50 Lateral Lunges 25R 25L
50 Kettlebell Swings 25R 25L
50 DB Push Presses 25R 25L
600 Meter Run

Greg, Mike Stehle and Zach Even- Esh...our homeboys.

I knew there was a stereotype about guys from Jersey but I didn't know it was this bad. Greg sent us some video of him, and our friends Mike Stehle of CrossFit Jersey Shore and Zach Even-Esh of taking a trip to the club last week:

Jump Squats
Jumping Lunges

4 rounds of 30 seconds each.


DB See-Saw Presses
Spiderman Push-ups
T- Stability Push-ups.

4 rounds of 30 seconds each.

Flexed Hang
Renegade Rows

4 rounds of 30 seconds each.