• 11/24/14: Eighty FourEighty Four - That is the number of people who PRd their deadlift on Friday.  It was our biggest PR day of the week.  I just wanted to say that all of the coaches and myself are beyond proud of how hard you all work and the gains you continue to make.  CrossFit is no easy task, and building strength takes a lifetime.  Fitness is a never ending journey. There will always be something you can improve, a new skill to learn, or another 5lbs to add to your back squat.  If last week did not go your way, don't get frustrated and certainly don't give up.  There will be plenty of opportunities to max out your lifts in the coming months.  For now we'll be switching up the training a bit.  We hope you enjoy!
    • Skill - 5 x 3 Hang Power Snatch - Try to increase weight each set
    • Conditioning - 3RFT
      • 25 Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
      • 20 Box Jumps (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
      • 15 Toes To Bar (Sx = V-Ups)
    • Finisher - 1 Mile Run
  • 11/22/14: Saturday Team WOD is Back!Happy Birthday Dottie!  - Happy Birthday to my wonderful sister.  Life would not be nearly as cheerful without you.  Thanks for always being one of the best people i know!  We love you! Today's Workout:
    • Strength - 5 x 10M Sled Push - Rest 2 min - Increase weight each set
    • Conditioning - Teams of 3 -
      • 300 Double Unders
      • 200 Wall Balls
      • 200 Calorie Row
      • 100 Pull Ups
      • 100 Ring Dips
      • NOTE - Only one person can work at each station per time.
    • 100 Burpees per team - Rotate every 5 burpees
  • 11/21/14: Happy Birthday Jake!Today's Workout:
    • Deadlift - Find a 1RM
    • Conditioning - For Time
      • 800M Run (Yes, you can row....baby)
      • 50 Sit Ups
      • 600M Run
      • 40 V-Ups
      • 400M Run
      • 30 Toes To Bar
    • Finisher - 3 x 25 Hip Extensions or 20 Good Mornings
    Happy Birthday to the happiest person I know, Jake.  You are a great friend, and an even better coach.  Thanks for being awesome!
  • 11/20/14: So Many More PRsCongrats again to everyone who PRd yesterday.  We had over 60 PRs on cleans.  Keep up the hard work!! Today is a programmed rest day at CrossFit 908.  However, you can use any of today’s regularly scheduled classes to work on a skill, lift, condition, or just hang out.  Ask your coaches for help.  Work on your weaknesses and movements you hate.  Be conscious of how much space you take up.
  • 11/19/14: PR Day #2On Monday there were 76 people who PRd their back squat one-rep max!!  That is amazing.  I know not everyone PRd, but that is totally normal.  You have all gotten stronger through this cycle.  Some days just are not meant to be.  A little anecdote, I went in on Monday to back squat heavy for sets of 2.  I fell shy of my goal by nearly 50lbs, and was 70# away from my PR.  By all measures, it was a pretty bad day.  These days happen, and they'll happen more the longer you are in the game.  Take them as good practice and preparation for your next max out session.  The only way you fail is by giving up.  Great job to you all!  Now, let's set some clean PRs! Today's Workout:
    • Strength - 1RM - Clean (Squat)
    • Conditioning - 5RFT
      • 10 Front Squats (50-60% of 1RM Clean)
      • 10 Burpees Over The Bar (Lateral)
    • Finisher - 2 Min Couch Stretch Each Leg + 2 Min Hamstring Stretch Each Leg
  • 11/18/14: ChipperToday's Workout:
    • Warm Up - Tabata Double Unders (Total Reps)
    • Conditioning
      • 30 Pull Ups
      • 30 DB Strict Press (Sx = 30#/20# - Rx = 40#/30#)
      • 30 Ring Rows (Strict)
      • 30 Push Ups
      • 30 Kettlebell High Pulls (Sx = 35#/26# - Rx = 53#/35#)
      • 30 Ring Dips
      • NOTE: SX = 20 Reps of Each Movement / CRx = 40 Reps of Each Movement. There is no expectation of these movements being unbroken.  They are meant to be a challenge.
    • Finisher - 1 Min Max Cal Assault Bike
  • 11/17/14: PR Day!908 Shop Night: Lululemon in Summit is hosting an exclusive shopping experience on Tuesday night at their store.  Come treat yourself and get a head start on your holiday shopping!  7:30PM - 9PM @ 402 Springfield Ave, Summit, NJ  Please RSVP to morgancicchetti@icloud.com.  Thanks! Today's Workout:
    • Back Squat - Take 20 min to find a 1RM Back Squat
    • Conditioning - 15-12-9-6-3 reps for time of
      • 2-for-1 Goblet Lunge (Sx = 35#/26# - Rx = 53#/35#)
      • Toes To Bar
    • Finisher - Side Plank - 2 Min Each Side
  • 11/16/14: Sunday UpdateThis week at your favorite muscle augmentation zone:
    • Mon - 1RM Back Squat + Couplet
    • Tue - Chipper
    • Wed - 1RM Clean + Couplet
    • Thurs - Yours
    • Fri - 1RM Deadlift + Chipper
    • Sat - Team WOD
    • Sun - Open Gym
  • 11/15/14: No Easy DayToday's Workout:
    • Warm Up - 2-3 Min Cardio / 10 Pass Throughs / 10 Wall Squats / 10 PVC OHS
    • Skill - OHS - EMOM10 - 3 OHS - Use PVC if necessary
    • Conditioning - AMRAP15
      • 5 Strict Chin Ups
      • 10 Box Jumps (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
      • 15 Second Hollow Hold
    • Finisher - Couch Stretch - 2 min each leg
  • 11/14/14: Cardio NationToday is World Diabetes Day.  Roughly 80 people per day in the United States are diagnosed with Type 1 Diabetes (T1D).  If you all are interested in showing some support through sweat, perform 80-reps of a movement that challenges you.  Thanks! Today's Workout:
    • Skill - Double Unders - 5 Rds - :30 on / :30 off
    • Intervals - 6 x 500M Row - Alternate with a partner.  This can also be done as a run - 6 x 400M Run.  If you want to use the assault bikes, you can do 6 x 30 Cal Assault bike alternating.  If you are doing it alone, rest 2 minutes between rounds.
    • Finisher - 75 Push Ups For Time
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