• 08/01/14: New Month, New Back Squat PRToday's Workout:
    • Strength - Find a 1RM Back Squat (20 min - Spotter required)
    • Conditioning - "Annie"
      • 50 Double Unders (Sx = 3 for 1 singles)
      • 50 Sit Ups
      • 40 Double Unders
      • 40 Sit Ups
      • 30 Double Unders
      • 30 Sit Ups
      • 20 Double Unders
      • 20 Sit Ups
      • 10 Double Unders
      • 10 Sit Ups
    • Finisher - AMRAP2 - Strict Pull Ups
  • 07/31/14: Yoursday

    Today is Thursday Yoursday.  It is a programmed rest day.  You can use any of the scheduled classes to make up any workouts you missed this week, to work on mobility, work on a skill, lift heavy, or just mess around.  Enjoy your day.  Make sure to ask your coaches for help.

  • 07/30/14: Garden State Open Goes On Sale Friday @ 12PMTickets for the 2014 Garden State Open go on sale this Friday @ 12pm.  Details regarding workouts are coming soon.  You can also sign up to be a judge or volunteer.  The competition will be capped at 150 participants.  We will have four divisions.  Men's RX / Men's Scaled / Women's Rx / Women's Scaled.  For those of you who are unfamiliar with the GSO, this is our third year hosting a CrossFit competition at 908.  The tickets usually sell out within a month.  We highly encourage all of those of you interested in competing to try the GSO. Today's Workout: 30 min time cap
    • Conditioning - For Time
      • 600m run
      • 12 Hang Power Cleans (Sx = 75#/55# - Rx = 135#/95# - CRx = 185#/125#)
      • 12 Burpees Over The Bar (Lateral)
      • 900m Run
      • 24 Hang Power Cleans
      • 24 Burpees Over the Bar
      • 900m Run
      • 12 Hang Power Cleans
      • 12 Burpees Over The Bar
      • 600m Run
    • Finisher - 3 x 15 Good Mornings or 25 Hip Extensions
  • 07/29/14: Triple PushToday's Workout:
    • Strength - 5 x (1 Press + 2 Push Press + 3 Push Jerk)
    • Conditioning - AMRAP15
      • Row 250m
      • 20 Toes To Bar
      • 10 Handstand Push Ups (Sx = 30 second hold / Rx = Ground / CRx = Deficit
    • Finisher - 400m Overhead Carry
  • 07/28/14: Start the week clean……ingToday's Workout
    • Strength - 5 x 3 Clean (Squat is required.  If you are not proficient in the move yet keep the weight light and work on power clean/front squat complexes.  Build to a heavy triple in 20 min)
    • Conditioning - 5RFT
      • 12 Deadlift (Sx = 95#/65# - Rx = 135#/95#  - CRx = 185#/125#)
      • 36 Double Unders (Sx = 108 Singles)
    • Finisher - 3 x :30 Hollow Hold + 10 Press Ups
  • 07/27/14: Sunday UpdateThe week ahead:
    • Mon - Cleans + Couplet
    • Tue - Overhead Complex + Triplet
    • Wed - Triplet
    • Thurs - Yours
    • Fri - 1RM Back Squat + Annie
    • Sat - EMOM
     
  • 07/26/14: Partner WOD SaturdayToday's Workout - Teams of 2
    • AMRAP25
      • Pace Setter - 300m Run
      • Work - Total Rds Completed.  Pick up where partner leaves off.
        • 7 Burpees
        • 9 Pull Ups
        • 11 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
    • Finisher - Tabata Sit Ups - 8 x :20 on / :10 off
  • 07/25/14: Overhead FunSorry for the late post!  Figured it was better late than never. Today's Workout:
    • Strength - Find a 1RM Snatch
    • Conditioning - 21-15-9
      • Overhead Barbell Lunge (Sx = 65#/45# - Rx = 95#/65# - CRx = 135#/95#)
      • Box Jump (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
    • Finisher - 30 TTB For Time
     
  • 07/24/14: YoursdayToday is Thursday Yoursday.  It is a programmed rest day.  You can use any of the scheduled classes to make up any workouts you missed this week, to work on mobility, work on a skill, lift heavy, or just mess around.  Enjoy your day.  Make sure to ask your coaches for help.
  • 07/23/14: Muscle Up FunThis Saturday, July 26th, Kevin G's wife Yani is throwing him a birthday pool party starting at 4pm in Mountainside.  Please email Yani at Yaniva.guidicipietro@gmail.com, if you would like to come as well as for the address! Today's Workout:
    • Skill - 3 x ME Muscle Ups (Bar or Ring) - Rest 2 min - (Sx = 3 x ME Strict Pull Ups superset with max effort strict ring dips - Rest 2 min) - 20 min cap
    • Conditioning - 50-40-30-20-10 reps for time of
      • Russian KB Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
      • Push Ups
    • Finisher - Collect 2 min in a hollow hold or 100 hollow body rocks
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