• 05/25/15: Memorial Day MurphOne class only today @ 10am. Due to the Memorial Day Parade in Berkeley Heights, Springfield Ave is closed between Plainfield Ave and Snyder Ave.  In order to get to the gym, you will need to get onto Springfield Ave west of the gym and make a left onto Passaic Ave and right onto Washington St or Lincoln St. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Today's Workout: "Murph" - For Time
    • 1 Mile Run
    • 100 Pull Ups
    • 200 Push Ups
    • 300 Air Squats
    • 1 Mile Run
    • NOTES: To scale this workout, teams can be created of 2 or 3 people.  All people on the team must complete the mile run before and after. The Pull Ups, Push Ups, and Air Squats should be done chipper style where all team members work to complete the pull ups first, then push ups, and finally air squats.  Only one person working at a time.  If you are doing this individually, you may partition the pull ups, push ups, and air squats however you want.  Suggestion is 5/10/15 for 20 rounds.  If you want to wear a weight vest, they are in the back of the gym.  We will have a very large class today.  Be respectful of your fellow 908ers, share pull up bars, especially if you are doing pull ups unassisted.  Make sure when you do your push ups and air squats you are out of the way of the pull up rig.  Enjoy!
       
  • 05/24/15: Sunday UpdateThis week @ 908:
    • Mon - Memorial Day Murph
    • Tue - Row + Annie
    • Wed - Clean/Lunge + Couplet
    • Thurs - Yoga + Optional Conditioning
    • Fri - Strict Pull Ups/Dips + Helen
    • Sat - Fight Gone Bad
    • Sun - Yoga + Open Gym
         
  • 05/23/15: TeamworkToday's Workout - For Time (Teams of 3)
    • 3K Row (Rotate every 500m - Should be sprint pace)
    • 100 Toes To bar (While one team member performs toes to bar, one must be hanging from the bar, and the third must be in a plank position.  Toes to bar cannot be performed unless the other two team members are in their positions.
    • 150 Burpees - Syncrhonized (50 each - No one member can get more than 1 burpee away from the other two)
    • 800M Team Run - 1 Team member carries a sandbag / 1 carries a plate overhead / 1 performs a farmers carry - Rotate as often as needed.  The team must stay together
  • 05/22/15: A clean start to MDWMemorial Day Murph - One class only @ CrossFit 908 @ 10am.  Class cap moved to 50 people. Today's Workout:
    • Strength - 7 x 1 Power Clean + 2 Split Jerks
    • Conditioning - AMRAP14 -
      • 1 Thruster (Sx = 65#/45# - Rx = 95#/65# - CRx = 135#/95#) - Challenge yourself on the Thruster.
      • 1 Muscle UP (Sx = 2 for 1 Strict Pull Ups + Dips)
      • 2 Thrusters
      • 2 Muscle Ups (ex - 4 Pull Ups + 4 Ring Dips)
      • 3 Thrusters
      • 3 Muscle Ups...Continue in this pattern for 14 minutes
    • Finisher - Lax Ball Glute Med / Trcieps + couch stretch 2 min each leg
  • 05/21/15: Yoga DayYoga @ 10:15am today.  You need to stretch and relax after all of those hard workouts this week! Optional Conditioning - EMOM20
    • 1st min - 15-20 Calories Row
    • 2nd min - 30-40 Double Unders
    Thursday Yoursday – We still follow a normal class schedule today, but there is no prescribed workout.  You can use any of today’s classes to work on a skill, lift, condition, mobilize, or just hang out.  Ask your coaches for help.  Spend 10-15 minutes working on a new skill.  Enjoy the day.
  • 05/20/15: The GrindWe are hosting a rowing seminar at CrossFit 908 on Sunday, June 28 @ 10am. The seminar costs $75 per head.  24 person max.  Spots are limited so email Erin@CrossFit 908.com to reserve your spot. Today's Workout:
    • AMRAP5 -
      • 300M Run
      • 15 Hang Power Cleans (Sx = 75#/55# - Rx = 95#/65# - CRx = 135#/95#)
      • 18 Toes To Bar
      • 21 Deadlifts (Same as HPC)
      • 24 Burpees
      • 27 Front Squats (Same as HPC)
    • Rest 3 Minutes
    • AMRAP7 -
      • 300M Run
      • 15 Hang Power Cleans (Sx = 75#/55# - Rx = 95#/65# - CRx = 135#/95#)
      • 18 Toes To Bar
      • 21 Deadlifts (Same as HPC)
      • 24 Burpees
      • 27 Front Squats (Same as HPC)
    • Rest 3 Minutes
    • For Time -
      • 300M Run
      • 15 Hang Power Cleans (Sx = 75#/55# - Rx = 95#/65# - CRx = 135#/95#)
      • 18 Toes To Bar
      • 21 Deadlifts (Same as HPC)
      • 24 Burpees
      • 27 Front Squats (Same as HPC)
  • 05/19/15: Rowing Seminar @ 908We are hosting a rowing seminar at CrossFit 908 on Sunday, June 28 @ 10am.  The seminar costs $75 per head.  24 person max.  Spots are limited so email Erin@CrossFit 908.com to reserve your spot.   Today's Workout:
    • Strength - 8 x 3 Push Press @ 85% of 5RM
    • Conditioning - AMRAP10
      • 10 Handstand Push Ups (Sx - Push Up / CRx = Deficit)
      • 50 Double Unders
    • Finisher - Banded Shoulder Stretches
  • 05/18/15: 100% LegsToday's Workout:
    • Strength - Back Squat - EMOM20 - 1 rep @ 100% of 5RM
    • Conditioning - 21-15-9 reps for time of - 10 min time cap
      • Pull Ups (CRx = CTB)
      • Burpees
    • Finisher - 8 rds :15 on / :15 off Hollow Hold
  • 05/17/15: Sunday UpdateOn Memorial Day CrossFit 908 will be hosting the CF Hero workout "Murph."  We will have one class @ 10am.  40 person cap.  We will provide appropriate scaling options, so don't be intimidated! This week @ 908:
    • Mon - Back Squat + Triplet
    • Tue - Push Press + Couplet
    • Wed - AMRAPSss
    • Thurs - Yoga + Yoursday
    • Fri - Clean & Jerk + Couplet
    • Sat - Team WOD
    • Sun - Yoga + Open Gym
  • 05/16/15: Partner WOD SaturdayCongrats to Suzanne on getting her first muscle up this week (Here is her second) Today's Workout:
    • 7 x 1 - Clean Pull + Clean (Work to a heavy single)
    • Conditioning - Teams of 2
      • 10 x 300M Run (Each) - 90%+ Effort
      • The goal with these runs is to be fast, but consistent.  No jogging, but don't go 100% effort on the first one.  You should feel like you are running at a pace faster than you would feel comfortable for a mile.  Total time is the team score.
    • Finisher - AMRAP2 - Abmat Sit Ups
    The Rowing Seminar at CrossFit 908 has been updated.  The new time is on Sunday, 06/28 from 10am - 3pm.
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