Crossfit Blog

The 10am and 11am classes on Saturday the 18th are cancelled (7:45, 8:30, and 9:15am classes will stay on as scheduled) and we will be closed on Sunday the 19th for the CrossFit Northeast Regionals. We encourage everyone that is available this weekend to come up to experience what CrossFit is all about… the community, the intensity, becoming better everyday. If ever there were a holiday for Crossfit… the Regionals and the Games would be it. We have over 15 rooms booked filled with CrossFit Hoboken members and staff at Holiday Inn Boston Braintree incase anyone is looking for a place to stay near fellow CrossFit Hoboken athletes! It is amazing to see how supportive the CrossFit community is and we are excited to be a part of the support towards other athletes in our region! It is a great experience and a really fun weekend and we hope to see everyone up there! Come find the CrossFit Hoboken tent and come hang out!
Click here to take a look at the Regionals Schedule.
5.17.13
by Stephanie

Northeast Regionals start today!
CROSSFIT
100 double unders
90 lunge steps
80 double unders
70 sit ups
60 double unders
50 back extensions
40 double unders
30 ball slams, 35#/25#
20 double unders
10 deadlifts, 205#/135#
OPEN GYM: During Active Class Session Times
The 10am and 11am classes on Saturday the 18th are cancelled (7:45, 8:30, and 9:15am classes will stay on as scheduled) and we will be closed on Sunday the 19th for the CrossFit Northeast Regionals. We will post a few options of workouts that can be done outdoors or at home on Sunday the 19th while the Regionals are going on for anyone who is not able to come up to the regionals. We encourage everyone that is available this weekend to come up to experience what CrossFit is all about… the community, the intensity, becoming better everyday. If ever there were a holiday for Crossfit… the Regionals and the Games would be it. We have over 15 rooms booked filled with CrossFit Hoboken members and staff at Holiday Inn Boston Braintree incase anyone is looking for a place to stay near fellow CrossFit Hoboken athletes! It is amazing to see how supportive the CrossFit community is and we are excited to be a part of the support towards other athletes in our region! It is a great experience and a really fun weekend and we hope to see everyone up there!
5.16.13
by Stephanie

CROSSFIT
Back squat, 5×5
Shoulder press, 5×5
- Back squat: increase weight compared to May 6
- Shoulder press: increase weight compared to May 10
- Use straight sets
OPEN GYM: During Active Class Session Times
The 10am and 11am classes on Saturday the 18th are cancelled (7:45, 8:30, and 9:15am classes will stay on as scheduled) and we will be closed on Sunday the 19th for the CrossFit Northeast Regionals. We will post a few options of workouts that can be done outdoors or at home on Sunday the 19th while the Regionals are going on for anyone who is not able to come up to the regionals. We encourage everyone that is available this weekend to come up to experience what CrossFit is all about… the community, the intensity, becoming better everyday. If ever there were a holiday for Crossfit… the Regionals and the Games would be it. We have over 15 rooms booked filled with CrossFit Hoboken members and staff at Holiday Inn Boston Braintree incase anyone is looking for a place to stay near fellow CrossFit Hoboken athletes! It is amazing to see how supportive the CrossFit community is and we are excited to be a part of the support towards other athletes in our region! It is a great experience and a really fun weekend and we hope to see everyone up there!
5.15.13
by Stephanie

CROSSFIT
7 rounds:
7 ring dips
7 chest-to-bar pull ups
7 Russian kettlebell swings, 2pd/1.5pd
SKILL
EMOM – 12 Minutes
Odd: Handstand Push Ups
Even: Max Pistols (Alternate Legs)
THEN
15-12-9
Ring Dips
Ring Rows
Med Ball Leg Raises
BOOTCAMP
Row 1000 Meters
40 Box Jumps
Row 750 Meters
30 Box Jumps
Row 500 Meters
20 Box Jumps
Row 250 Meters
10 Box Jumps
RUNNING
“Shuttle Races” (ie.10 back, 20 back)
-Sprint
-Shuffle/Sprint
-Shuffle/Spint
-Back Pedal Sprint
Note: Be an athlete
OPEN GYM: During Active Class Session Times
The 10am and 11am classes on Saturday the 18th are cancelled (7:45, 8:30, and 9:15am classes will stay on as scheduled) and we will be closed on Sunday the 19th for the CrossFit Northeast Regionals. We will post a few options of workouts that can be done outdoors or at home on Sunday the 19th while the Regionals are going on for anyone who is not able to come up to the regionals. We encourage everyone that is available this weekend to come up to experience what CrossFit is all about… the community, the intensity, becoming better everyday. If ever there were a holiday for Crossfit… the Regionals and the Games would be it. We have over 15 rooms booked filled with CrossFit Hoboken members and staff at Holiday Inn Boston Braintree incase anyone is looking for a place to stay near fellow CrossFit Hoboken athletes! It is amazing to see how supportive the CrossFit community is and we are excited to be a part of the support towards other athletes in our region! It is a great experience and a really fun weekend and we hope to see everyone up there!
5.14.13
by Stephanie

Jon, Glenn, and Rob at the CrossFit Level 1!
CROSSFIT
7 rounds:
7 dumbbell clean and jerks, left arm
7 box jumps, 24#/20″
7 dumbbell clean and jerks, left arm
- Go as heavy as possible on clean and jerks with proper mechanics
BOOTCAMP
“Helen”
Run 400
21 KB Swings
12 Pullups
3 rounds for time
OPEN GYM: During Active Class Session Times
The 10am and 11am classes on Saturday the 18th are cancelled (7:45, 8:30, and 9:15am classes will stay on as scheduled) and we will be closed on Sunday the 19th for the CrossFit Northeast Regionals. We will post a few options of workouts that can be done outdoors or at home on Sunday the 19th while the Regionals are going on for anyone who is not able to come up to the regionals. We encourage everyone that is available this weekend to come up to experience what CrossFit is all about… the community, the intensity, becoming better everyday. If ever there were a holiday for Crossfit… the Regionals and the Games would be it. We have over 15 rooms booked filled with CrossFit Hoboken members and staff at Holiday Inn Boston Braintree incase anyone is looking for a place to stay near fellow CrossFit Hoboken athletes! It is amazing to see how supportive the CrossFit community is and we are excited to be a part of the support towards other athletes in our region! It is a great experience and a really fun weekend and we hope to see everyone up there!
5.13.13
by Stephanie

CROSSFIT
Deadlift, 5×5
- Increase weight compared to May 6
- Use straight sets
then,
21-15-9
Lunges (on each leg)
- 95#/65# barbell across back, focusing on controlled descent
Bar hops
SKILL
EMOM – 10 Minutes
3 Power Clean and Jerks
Rest 5 Minutes
EMOM – 10 Minutes
3 Hang Clean and Jerks
BOOTCAMP
Skill:
KB Snatches
THEN
SuperFit WOD 1
7 minute AMRAP:
10 Burpee Box Jumps
20 Ball Slams (50/35)
RUNNING
20 minute AMRAP:
Run 400 meters
Rest 90 seconds
OPEN GYM: During Active Class Session Times
We will be closed Saturday, May 18 and Sunday, May 19 for the Northeast CrossFit Regionals in Canton, Mass. Come find us and hang out at the CrossFit Hoboken tent!
5.12.13
by Stephanie

CROSSFIT
EMOM for 20 minutes:
Odd minutes, 7 overhead squats (as heavy as possible with proper mechanics)
Even minutes, 15 ghd sit ups -or- max reps Abmat sit ups
OPEN GYM: During Active Class Session Times
5.11.13
by Stephanie
CROSSFIT
21-18-15-12-9-6-3
Pull ups
Burpees
Kettlebell swings, 1.5pd/1pd
OPEN GYM: During Active Class Session Times
5.10.13
by Stephanie
CROSSFIT
Shoulder press, 5×5
- Use straight sets
then,
3 rounds:
200m run
5 wall walks
50 double unders
OPEN GYM: During Active Class Session Times
5.9.13
by Stephanie

CROSSFIT
12 minutes to ascend the ladder of,
1 squat clean, 135#/95#
1 muscle up
2 squat cleans
2 muscle ups
3 squat cleans
3 muscle ups
etc…
BOOTCAMP
50-40-30-20-10
KB Swings (Blue/Red)
Burpees
Finisher: 3×20 Back Extension
OPEN GYM: During Active Class Session Times