• 06/25/16: Again, LongerFolks, the bathrooms are getting fixed today (hopefully for good) and should be fully functional by Monday at the latest.  Thank you all for your patience, and i apologize again for the inconvenience. -Tim Today's Workout:
    • Complete each of the following for time - "We built the pyramids"
      • A) For Time
        • Run 300m
        • 15 Deadlifts (Sx = 135#/95# - Rx = 185#/125# - CRx = 225#/155#)
      • Rest 1 min
      • B) For Time
        • Run 300m
        • 15 Deadlifts
        • 20 Toes To Bar
      • Rest 3 min
      • C) For Time
        • Run 300m
        • 15 Deadlifts
        • 20 Toes To Bar
        • 25 Box Jumps (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
      • Rest 5 min
        • Run 300m
        • 15 Deadlifts
        • 20 Toes To Bar
        • 25 Box Jumps
        • 30 Burpees Over The Bar
  • 06/24/16: Shower UpdateUpdate on Showers - Hello All, I am very sorry that the showers were not ready today. The sanitation company said it may take another day for the bathrooms to completely dry out. What that means is that you will not be able to shower in the front bathrooms until Monday.  We sincerely apologize for this inconvenience.  The back shower is still working. Today's Workout:
    • Strength/Skill - Every 30 Seconds For 10 Minutes complete the following
      • 1 Clean (Squat) - Start @ 80% of 1RM.  If you can add weight, increase slowly over the ten minutes.
    • Conditioning - Every 4 minutes for 5 rounds complete the following
      • Calorie Row (Sx = 15/10 - Rx = 20/15)
      • Wall Balls (Sx = 20 reps / Rx = 30 reps - standard wall ball weights)
      • NOTE: If you go over the 4 minute interval, drop your cals/reps by 5.
    • Finisher - 3 x 1:00 banded plank + 15 KB side bends
  • 06/23/16: YoursdayToday is Thursday Yoursday, which means all classes are set up like open gym.  You can use the hour long class to work on a skill, make up a missed workout, work on mobility, lift, or just enjoy the ambiance.  We will be programming additional squatting on Thursdays and Sundays.  Bottom line, enjoy the day.  Do some stuff you need to work on, and do some stuff you love. Weightlifting club is tonight @ 7:15pm.  Come get your lift on with Jake! Thursday Squats
    • Back Rack Lunge – 10 x 4 @ 70% of 1RM Back Squat (2 Reps Each Leg)
    Skill Of The Month – Rope Climb
    • The focus for Thursdays in June will be rope climbs.  During each class the coach will spend time with whoever is interested in learning how to properly climb ropes. You’ll learn multiple climbing techniques and be able to practice proper foot holds in a safe setting.  It is recommended that you purchase a calf sleeve to protect against rope burn when climbing and descending.  You want to buy a smaller size so it doesn’t slide when climbing.  I wear a medium.  Here is a video from Jason Khalipa on two popular styles of climbing.
  • 06/22/16: Isabel, say hello to CindyToday's Workout:
    • Conditioning - "Girls and Guns" - AMRAP30
      • 5 Pull Ups (Sx = 5 Ring Rows (No banded pull ups))
      • 10 Push Ups
      • 15 Air Squats
      • 1 Power Snatch (Sx = 75#/55# - Rx = 95#/65# - CRx = 135#/95#)
      • ****Note - Add one rep to the power snatch every round.****
    • Finisher - Abmat sit ups (Sx = 50 / Rx = 75 / CRx = 100)
    Awesome pic of CF Morristown's Tom flying over Karianne during the partner burpees. Congrats on a second place finish guys!
  • 06/21/16: Huge ThanksThe dust has settled from Saturday's event and the feedback we have received was overwhelmingly positive.  Events take a significant amount of work from a significant amount of people, and there are several I would like to acknowledge for helping us run a very successful competition. First, thank you to those of you who volunteered for the day.  You play such a crucial role in making sure any and all facets of an event are under control.  From parking, to selling apparel, to serving food, to running around like a mad person helping Erin and I with last minute requests.  We were short on volunteers this year, but you all made the day run as smooth as if we had twice the amount of help.  Erin and I don't get to see most of you for the entire day, but we know you are busting your humps and we are so thankful.  A special shout out to my weight movers who helped set up the floor for each event and reset the weights between each heat.  It is a fast and tedious job.  You guys nailed it, and really helped keep the day moving along. Second, our judges.  Again, we were short on judges which meant most of you were on judging nearly every heat of every event.  Judging is no easy task.  Making split second decisions, being objective even when it means a team misses out on winning a heat, and the monotony of counting reps over and over are extremely stressful and tiring tasks. There were a lot of movements to judge this year, and some of them not so easy to judge/count.  I know how hard all of you worked and I know you all were a huge reason why the competition's reputation stayed intact.  I can't forget to mention Pat Earley.  He has been the head judge at all of our competitions and there is nobody who takes the job more seriously.  He knows his stuff, does a great job of disseminating information, and makes all efforts to uphold the highest standards when it comes to movement.  Thank you Pat for another job well done! Third, our athletes.  The camaraderie, positivity and support you all showed for each other throughout the day was inspiring.   Competitions can turn nasty in the heat of the moment, but I was so impressed by all of the smiles I saw on each of your faces throughout the day. You all worked so hard, and I know that sometimes the mental strain of the day can outweigh the physical strain.  So proud of each person who competed.  Makes me want to compete again soon!  Thank you so much to everyone who signed up, showed up, and worked hard! Fourth, our vendors.  Competitions are a risky deal for vendors.  They never know whether people will be interested in stopping by to buy something.  We were lucky to have some amazing vendors.  Born to WOD and No Matter What apparel brought some great clothing for the athletes and spectators.  As CFers we all know how important our gear is.  Lawless Jerky brought the best beef jerky I have ever had.  I love their stuff, and I hope everyone got to try some.  Paleo Box Meals donated food for the entire day, which was beyond generous.  We were able to raise $230 just off food sales alone to donate to March of Dimes.  The food was great, and the athletes had an awesome source of clean fuel for the day.  Boxwood coffee brought awesome pour over, cold brew and all sorts of great coffee. These guys have supported us over the past several competitions and they never disappoint.  I wish all CF competitions had coffee as awesome as Boxwood.  Dr. Russ Altman from ProActive care donated PT services for the day.  I have been seeing him for the past month and am noticing improvements in areas of chronic pain.  He is a great PT who knows what we all do on a daily basis.  He also donated free treatments to the winners in each division which is an amazing gift.  Lululemon and Rhone could not be at the event, but they donated apparel to the winners as well, and the two of them make amazing gear that I wear nearly everyday.  The Best Bar Ever sent bars for the winners as well.  Their stuff is amazing and I could eat it everyday. Two Roads Brewing was not only a vendor for the competition, but they were also our co-sponsor of the event.  They helped provide shirts for the competition, marketing, and of course, great beer for the athletes and spectators.  We always knew CrossFitters loved to have a good time, and this event proved that.  Thank you to Two Roads Brewing  and John K. for helping us throw a great competition. Last, but not least, I have to thank Erin.  She is the master organizer of the day.  She coordinates everything from vendors, to prizes, to timelines and heat schedules, to volunteers, to judges to me!  No detail is missed, and I think the efficiency of our events is proof of that.  I honestly think Erin should start a side business of organizing peoples' lives. Anything from homes to businesses.  She is the best and I know how much prepping and the day of competition stress her out.  Thank you for putting on another great event.  I can't mention Erin without mentioning Ali R.  Ali has helped Erin at each of our competitions making sure that all preparations and details are covered.  Erin credits Ali with keeping Erin sane the day before the comp.  Ali, you volunteer your time, take off of work, just to help us set up for a competition.  You are amazing, and we cannot thank you enough.  Big shout out to Sidd M. for spending Friday at the gym as well.  You never know how much stuff you have to do, until you start. We raised nearly $2,000 for the March of Dimes Foundation.  We are so happy that we are able to donate this amount of money to such a great cause.  Thank you again to everyone. Thank you again to everyone.  Erin and I were so thrilled with how the day went.  Until the GSO..... Reminder - The showers in the men's and women's bathrooms will be out of order until Thursday morning.  The shower in the back bathroom is still good to use.  We sincerely apologize for this inconvenience. Today's Workout:
    • Strength - Back Squat - 8 @ 70% / 8 @ 75% / 8 @ 80% - 20 min
    • Conditioning - "Watt's my name" 5 Rounds For Total Cals / Reps
      • 1 min Assault Bike
      • Rest :30
      • 1 min Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35#)
      • Rest :30
      • 1 min Burpees to 45# plate
      • Rest :30
    • Finisher - 3 x 10-15 Strict Toes To Bar
  • 06/20/16: Making a strong push into the week…Today's Workout:
    • Strength - Find a 1RM Push Press (From ground or rack)
    • Conditioning - "Skills and Hills" - For Time - 25 min time cap
      • 400m Run
      • 100 Double Unders
      • 25 Handstand Push Ups (Sx = Box or DB Push Press / Rx = Head to Ground / CRx = 4'/2' Deficit or strict to the ground)
      • 800m Run
      • 25 Handstand Push Ups
      • 100 Double Unders
      • 400m Run
    • Finisher - 100 Russian Twists (wtd if possible)
    Saturday's Barbells & Beers event was a success.  We had a ton of help from our judges and volunteers, making the day run smoothly.  So proud of all of the competitors for stepping outside of their comfort zones, challenging themselves, and leaving it all out there on the competition floor.  Our 908 family did amazing.  More "Thank You's" to come once I can form coherent thoughts.  In the meantime, thank you to our community.  You all epitomize what a CF gym's culture should be.
  • 06/19/16: Sunday UpdateHappy Father's Day to all of the 908 dads out there! Today's Squats - Back Squat - 7 x 2 @ 80% with a 5 second eccentric The Week Ahead:
    • Mon - 1RM Push Press + Chipper
    • Tue - Back Squat + Intervals
    • Wed - Cindy+
    • Thurs - Yours + Back Rack Lunge + WLC
    • Fri - Clean + Couplets
    • Sat - Intervals
    • Sun - Yoga + Open Gym
  • 06/18/16: Barbells & Beers!The gym is closed today for the CrossFit 908 Barbells & Beers competition.  Come stop by, cheer on your fellow 908ers, and enjoy some awesome beers from Two Roads Brewing.  There is no fee to come and spectate.  Please pay attention to the No Parking signs!
  • 06/17/16: Barbells and Beers on Saturday!Reminders - 
    • Gym closed Sat June 18 for Barbells and Beers Competition
    • No Yoga on Sun June 19 as Karen K. will be away.  
    Today's Workout:
    • Strength - Every 90 seconds for 7 sets complete 2 Hang Snatch.  Preferably squat if possible.
    • Conditioning - "Grave Robber" - AMRAP10
      • 10 Power Snatch  (Sx = 75#/55# - Rx = 95#/65#)
      • 10 Burpees Over the Bar
    • 5 sets of 10 Ring Rows as challenging as possible / :30 Banded Plank
  • 06/16/16 – YoursdayToday is Thursday Yoursday, which means all classes are set up like open gym.  You can use the hour long class to work on a skill, make up a missed workout, work on mobility, lift, or just enjoy the ambiance.  We will be programming additional squatting on Thursdays and Sundays for those looking to make #allthegains.  Bottom line, enjoy the day.  Do some stuff you need to work on, and do some stuff you love. Weightlifting club is tonight @ 7:15pm.  Come get your lift on with Jake! Thursday Squats
    • Front Rack Lunge – 8 x 6 @ 60% of 1RM Back Squat (3 Reps Each Leg)
    Skill Of The Month – Rope Climb
    • The focus for Thursdays in June will be rope climbs.  During each class the coach will spend time with whoever is interested in learning how to properly climb ropes. You’ll learn multiple climbing techniques and be able to practice proper foot holds in a safe setting.  It is recommended that you purchase a calf sleeve to protect against rope burn when climbing and descending.  You want to buy a smaller size so it doesn’t slide when climbing.  I wear a medium.  Here is a video from Jason Khalipa on two popular styles of climbing.
    Reminder - The gym is closed this Saturday for the Barbells and Beers Competition
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