• 04/23/14: Workout WednesdayToday's Workout:
    • Strength - 5 x 5 Push Jerk - Taken From The Ground
    • Conditioning - AMRAP15
      • 15 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
      • 12 Box Jumps (Sx = 20"/18" - Rx = 24"/20")
      • 9 Toes To Bar (Sx = V-Ups)
    • Finisher - 100 Abmat Sit Ups OR if you want to get a little crazy.  Grab some friends, grab a sled (push or pull) and take it for a spin around the complex.  Throw some weight on the thing and go at least 300m.  You can alternate with a partner.
    Thanks, Becky for taking more awesome photos!
  • 04/22/14: Run SangwichA new round of CrossFit 908 Fundamentals starts tonight @ 7:30pm. Tell the world!  Sign up HERE. Today's Workout:
    • Strength - 5 Sets x 7 Reps Strict Pull Ups + 7 Reps Ring Dips (As challenging as possible) - Rest 90 seconds between sets
    • Conditioning - For Time
      • 800m Run (Far side of second stop sign)
      • 12-9-6
        • Deadlift (Sx = 75#/55# - Rx = 95#/65# - CRx = 135#/95#)
        • Hang Power Clean (Same)
        • Shoulder to Overhead (Same)
      • 800m Run
      • NOTE - Yes, I know you can deadlift more than you can put over your head.  You are not alone in this situation.  The workout will still be a challenge.
    • Finisher - 3 x 20 GHD Hip Extensions or 4 x 15 Barbell Good Mornings
  • 04/21/14: Happy Birthday Pat!HAPPY BIRTHDAY PAT! A new round of CrossFit 908 Fundamentals will start this Tuesday, 04/22 @ 7:30pm. Tell the world!  Sign up HERE. Today's Workout:
    • Strength - 5x3 Front Squat (5lbs heavier than last week or no heavier than 79% of your 1RM)  If you have not maxed out, do so today.
    • Conditioning - For Time
      • 50 Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
      • 40 Burpees
      • 30 Pull Ups (CRx = CTB)
      • 20 Handstand Push Ups (CRx = Deficit)
    • Finisher - 100 Hollow Rock or 2 min Hollow Hold
  • 04/20/14: Sunday UpdateA new round of CrossFit 908 Fundamentals will start this Tuesday, 04/22 @ 7:30pm. Tell the world!  Sign up HERE. The week ahead @ 908:
    • Mon - Front Squats
    • Tue - Dip / Pull Up
    • Wed - Push Jerk
    • Thurs - Optional Back Squat
    • Fri - Power Clean
    • Sat - Team WOD
    • Sun - Optional Snatch Work
  • 04/19/14: Team WODToday's Workout:
    • AMRAP25 - Teams of 2
      • Pace Setter - 300m Sandbag Run
      • Work - Partners pick up where the other leaves off.
        • 10 Pull Ups
        • 15 Slam Balls (Sx = 35#/25# - Rx = 50#/35#)
        • 20 Box Jumps (Sx = 20"/18" - Rx = 24"/20")
    • Finisher - Collect 1 min in an L-Sit (Rings or Parallettes)
  • 04/18/14: FrideadsToday's Workout:
    • Strength - 5x3 Power Clean (5lbs heavier than last week) - Rest 90 seconds between working sets
    • Conditioning - 3RFT -
      • 600m Run
      • 15 Deadlift (Sx = 95#/65# - Rx = 135#/95# - CRx = 225#/155#)
    • Finisher - 300m Farmers Carry (As heavy as possible)
    Congratulations to Gil V. and his wife Amy on their new baby boy, Dean Anthony!
  • 04/17/14: Masters Qualifier WODs Released Tonight @ 8PMGood luck to our Masters Competitors, Becky, Karen, Juan, and Andy, who will be completing four workouts over the next four days to complete the Masters Qualifier for the 2014 CrossFit Games.  These four worked so hard this year, and we are so excited that they have progressed to this round of the competition.  Make sure to give them well wishes when you see them in the gym.  Good luck you four! YOURSDAY - A great day @ 908.  This is a programmed rest day, but really it is an opportunity for those who have not made it to the gym during the week to make up a worked that they missed.  It is also a day for all of you go-getters to work on skills you so desperately want to improve or learn (double unders, handstands, overhead squats, kipping pull ups, toes to bar, muscle ups, etc.)  Ask your coach for help. That is why we are there!  Whatever you choose to do, enjoy your day. Optional Strength Bias Extra Credit -
    • Pause Back Squat - 6 x 3 @ 5lbs heavier than last week or @ 77% of 1RM Front Squat
  • 04/16/14: Would You Wear WilkWear Wednesday?Coach Joe W. at CrossFit Jersey City has created a shirt with protection for your collarbone so you don't bruise yourself on cleans and presses.  Take a look at his Kickstarter video HERE.  He is very close to his goal and looking forward to making WilkWear a success. Today's Workout:
    • Strength - Strict Press - 10-8-6-4-2 - Build to a 2 Rep Max - 20 min time cap
    • Conditioning - 7RFT
      • 7 Push Press (Sx = 75#/55# - Rx = 95#/65# - 115#/75#)
      • 7 Burpees Over The Bar
    • Finisher - Tabata Hollow Hold
  • 04/15/14: Pull Push Fun
    • Pat Tillman Foundation Fundraiser @ Brazen Athletics in Fairfield on Saturday, April 19th.
    • Athletes For Autism Event @ CrossFit Veracity in Summit on Saturday, April 26th.  Good event for a great cause!
    • CrossFit 908 will be hosting ROLLING ON THE FLOOR LAUGHING: A Seriously Fun Mobility Workshop
      • Where: CrossFit 908
      • When: Wednesday, April 30th from 7:30PM – 9:30PM
      • Cost: $45 (includes 1 pair of Yoga Tune Up® Therapy Balls)
      • Link to sign up & more details:  https://rotfl13.eventbrite.com/
    Today's Workout:
    • Strength - Superset - 5 Sets
      • 6 Strict Chin Ups
      • 6 Strict Ring Dips
      • Rest 90 seconds
    • Conditioning - 5 Rounds For Time
      • 10 Strict Ring Rows (Rx = Feet on Ground / CRx = Feet on 20" Box)
      • 15 Hand Release Push Ups
      • 50 Double Unders
    • Finisher - Handstand Holds - Practice
  • 04/14/14: Monday Squats
    • Reminder - Barbell Club starts tonight @ 8:30pm.
    • Pat Tillman Foundation Fundraiser @ Brazen Athletics in Fairfield on Saturday, April 19th.
    • Athletes For Autism Event @ CrossFit Veracity in Summit on Saturday, April 26th.  Good event for a great cause!
    • CrossFit 908 will be hosting ROLLING ON THE FLOOR LAUGHING: A Seriously Fun Mobility Workshop
      • Where: CrossFit 908
      • When: Wednesday, April 30th from 7:30PM - 9:30PM
      • Cost: $45 (includes 1 pair of Yoga Tune Up® Therapy Balls)
      • Link to sign up & more details:  https://rotfl13.eventbrite.com/
    Today's Workout:
    • Strength - Front Squat - 5x3 @ 5lbs heavier than last week.  No heavier than 77% of your 1RM
    • Conditioning - AMRAP12 - Ascending Ladder by 3 reps
      • 3 Wall Balls (Sx = 14#/10# - Rx = 20#/14# - CRx = 35#/20#)
      • 3 Toes To Bar
      • 6 Wall Balls
      • 6 Toes To Bar
      • 9 WB
      • 9 TTB......
    • Finisher - 3 Min Plank
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A CrossFit 908 Gentlemen's Duel