Joe Ciampa

Joe Ciampa is March’s Athlete of the Month. Read more about this WOD crushing, Burlington native and why we are so thrilled he is one of our chosen athletes!

Hometown: Burlington, NJ

What do you do to pay your bills? Deposit Ops for First Bank

How did you learn about CrossFit and how did you end up in our awesome Box? My introduction to CrossFit was somewhere around 2010. My wife, Katy, is a teacher at Hopewell Valley Middle School. It was a group of her co-workers that started meeting informally at the high school gym to do some CrossFit workouts. Two to three times a week, they would meet up to run through some twisted form of exercise punishment. It was this awesome and dedicated group that was kind enough to invite me into their little fitness torture fest. From that point on, I’ve been consuming copious amounts of the Crossfit ‘punch’! From those early high school gym days, my CF path flowed through a couple stops with the longest tenure being at Crossfit Mercer. It was really the strong armed persistence of one David M. Kohler that landed me at Hyper CrossFIT!

What do you like most about being a FIT member (Hyper CrossFit Athlete)? The best part of being a Hyper athlete is having the privilege of working out with the stable of thoroughbreds, the finely tuned fire breathing fitness freaks that comprise the 5:30am class. It’s a plus that they’re also halfway decent people too 😉 Ok ok, all kidding aside, Hyper has a genuinely awesome collection of members. Since I’ve joined it’s been evident that Hyper’s success is built on the foundation of sincere and authentic personalities that offer support and encouragement for everyone around them. It’s truly a unique blend of compassion and competitiveness!

What is your proudest moment/biggest accomplishment since you started? Handstand walks.

What are you still working on to achieve? I would love to be able to lock down a solid L-sit to Handstand on the parallettes. It will happen!!

Tell us one random fact about yourself that has nothing to do with CrossFit. In 7th grade, while visiting my friend Steve in Arizona, we made a rap song called ‘Yo, This is what we do in Wickenburg’. The background beat was courtesy of the Bell Biv DeVoe song ‘Poison’. We called ourselves S&J Music Factory. Yes people…this is all legit. No…the tape no longer exists (it’s probably buried in the desert somewhere) and No…there will not be any performances at the box!

What is your favorite WOD or benchmark? Well, the one I enjoy the most is King Kong. I’ve never RX’d it. Odds are pretty solid that will never happen. But it’s great because it’s short and sweet, and I love deadlifts, heavy cleans, handstand push ups, and muscle ups.


If you created a WOD and named it after yourself, what would it be? “A Hurtin’ 4 Certain”- It would be an EMOM. Movements would consist of heavy deadlifts, bar muscle ups, heavy squat cleans, and rope climbs. Don’t ask me how that rep scheme would break down, but I can tell you any EMOM that had those movements would be awesome!!!

What advice would you offer to someone interested, but intimidated to try CrossFit? Absolutely positively DON’T be persuaded / intimidated by the image of CrossFit portrayed in the mainstream marketing. Mainstream CrossFit marketing is completely saturated with images of superhero fitness specimens that have physiques beyond comprehension. However, this is such a small percentage of reality. The overwhelming majority of Crossfitters are just normal, everyday people. People that are doing their absolute best to manage their respective life priorities of family and finances, schooling and careers, just to make it through another day. Then they get up at the same time to do it again the very next day. Day in and day out. And somehow, through the chaos, they just want to get in a rewarding workout to keep themselves motivated, to relieve stress, and to help maintain their sanity! THIS is the CrossFit ‘reality’. THIS is who we are. So don’t be intimidated by the superhero shredded freaks that are throwing around 600 Lb tractor tires. Just come into a box and meet the REAL people that are working out. It will be a rewarding experience.


Prab Singh

Image-1Prab Singh is February’s Hyper CrossFIT’s Athlete of the Month.  Learn more about Prab, the New York native, quick on his feet boxin’, Budget Management Leader and the Hyper CrossFIT athlete we are very proud of.

Hometown:  Forest Hills, Queens, NY

What do you do to pay your bills? I’m active duty Army. I do DoD Budget related management for my Brigade. (i.e. Budget Formulation, Budget Execution, Budget Analysis)

How did you learn about CrossFit and how did you end up in our awesome Box? I moved here in June 2015 and was looking for a place to get back in shape. I just so happened to come across our Box and decided to try it out. I’ve worked out on my own in a traditional Gym, but never really stayed consistent. So, I figured maybe a group/community type place might work for me. I took the Elements course and never looked back.

What do you like most about being a FIT member (Hyper CrossFit Athlete)? The community. The people are awesome. I’ve made some pretty cool friends at this place. The coaches are friendly and keep you moving.

What is your proudest moment/biggest accomplishment since you started? Honestly I think my biggest accomplishment has been getting through a workout without getting nauseous. It sounds pretty minuscule, but I always had issues with pushing myself and stopping, because I felt like throwing up. First time I got through a workout without feeling like that I was like, “Heyyy! This is working!”

What are you still working on to achieve? I’m still trying to do a muscle up. My ultimate goal would be to do a strict muscle up, but that’s long term.

Tell us one random fact about yourself that has nothing to do with CrossFit.  I like boxing. I never actually watched boxing, but I love to train. I’ve wanted to compete for a while now, but I still need some coaching.

What is your favorite WOD or benchmark? I don’t have one. WODs are all different, I like and hate them equally.

If you created a WOD and named it after yourself, what would it be? 

“The Dirty Jersey Devil”

10 Front Rack Lunges (95/65/45)
15 Pull Ups
20 Wall Balls (20/16/12)
25 Push Ups
30 Yard Sled Push (M:35#, W: 0#)

What advice would you offer to someone interested, but intimidated to try CrossFit? Just try it! You never know unless you try, but you have to be consistent. Rome wasn’t built in a day and you’re not going to become a bodybuilder by doing it once or twice. Consistency is the key to success in fitness.

WODs for 1/30-2/4



-300m Row
-10 Multi position squat
-15 yd Alternating butt kick pull to hi kick
-15 yd Samson stretch
-15 yd Side lunge
-2x20s Slank hold
-30s Frog stretch
-Banded hip distraction (posterolateral)
-Band ankle distraction (anterior)
-10 Squat jerk in air (dip, drive -> jump, land in squat)


20min to find Back Squat 1RM


800 m run
50 Air squats




-10 g/h bridges
-5 Single leg g/h bridge/ leg
-10 Hip thrusters on bench
-15 yd Inchworm w/ push into down dog and calf stretch
-10 Pass thru pvc
-External rotation stretch
-10 Strict press
-Band shoulder distraction (lat stretch)
-Band cross arm body stretch/ distraction
-20s Pigeon stretch
-10 Kneeling hip hinge to squat land


20min to find Clean and Jerk 1RM


Death By Ball Slam (12 Minute cap)
1 Min = 5 Ball Slams (35/25/20)
2 Min = 6 Ball Slams
* If you fail to get all slam balls you are doing in that particular minute you cut the reps in half and begin counting up again. For example if I am at 12 Ball Slams and don’t make it, The next minute I will do 6 Ball Slams and continue on from 6




-10 Push up with plus
-5 Strict pull ups
-10 Ring row squeezes
-10 D2 shoulder flexion light metal plate
-20s Chest stretch
-30s Band cross arm shoulder distraction
-10 Light band pull apart palm up
-15yd Walking quad stretch
-15yd Walking high knee stretch


20 min to find Bench Press 1RM


18 min. AMRAP
15 Box jumps (24/20)
12 Push press (115/85)
9 T2B
18 min. AMRAP
15 Box jumps (20/18)
12 Push press (75/55)
9 T2B




-Row 200
-10 Multi position squat
-15yd Alternating butt kick pull to hi kick
-5 Strict pull ups
-30s Lat stretch
-2x10s Hollow body hold
-30s Frog stretch
-Banded hip distraction (posterolateral)
-Band ankle distraction (anterior)
-10 Squat jerk in air (dip, drive -> jump, land in squat)


20min to find Front Squat 1RM


-10 yd Handstand walk
-8 Hang power cleans @ 50% of 1RM clean,
-6 Muscle ups




-2 Rounds Cindy
-Foam roll lats: 2x20s each: shoulder blade level, & just below thoracic extension foam roll
-Foam roll calf
-10 Quad “y, i, t”
-15yd Samson stretch
-30s Lunge/ runner stretch
-10 g/h bridge
-10 Kneeling hip hinge to squat land


20 min to find Snatch 1RM


Minute 1: 5 Deadlifts @ 70% of 1RM
Minute 2: 50 Double Unders (scaled 30 DU/90 singles)
Minute 3: 12 Burpees (scaled 10 Burpees)
Minute 4: 15 Calorie Row (scaled 12 calories)
Minute 5: Rest



WOD: Jorge
WOD Type: For Time
30 GHD sit-ups
15 squat cleans 155/110/75
24 GHD sit-ups
12 squat cleans
18 GHD sit-ups
9 squat cleans
12 GHD sit-ups
6 squat cleans
6 GHD sit-ups
3 squat cleans

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

WODs for 1/16/17-1/21/17



-10 Air squats
-10 Scapular pull ups
-Lat stretch
-7.5yd Walking heel raise
-7.5yd Inchworm with push up to down dog & calf stretch
-15yd Butt kick pull (walking quad stretch)
-10 Good mornings
-2x15s Plank
-Pigeon stretch
-8 Skater squats w/rings


Back Squat
-1×10 @60%; 1×10 @70% 3×8 @80%

Clean & Power Jerk (complex)
-1×5 @60%; 1×5 @70% 3×5 @80%

Clean Pull from below the knee
-3×5 @90%

Bench Press
-1×10 @70%; 3×8 @80%


2000m Row For Time




-Row 250m
-Foam roll inside of quad
-2x15s Side planks
-Frog stretch
-10 Clamshells w/thin band
-Thoracic extension foam roll
-Lat stretch child pose
-10 Band pull aparts
-6 Quadruped “Y”


Front Squat
-1×5 @65%; 1×5 @75%; 1×5@85% 3×4 @90%

Snatch Grip Shrugs
-3×10 @90%

Hang Snatch from above the knee+Snatch (complex)
-1×2 @60%; 1×2 @70%; 4×2 @80%


12 min. AMRAP

-10 Right Arm dumbbell overhead walking lunges (45/35/20)

-20 Ring rows

-10 Left Arm overhead dumbbell lunges




-10 Air squats
-10 Leg swings each: front & side
-Cross body shoulder stretch
-“Chicken wing” stretch
-15yd Samson stretch
-2x15s Side plank
-15yd Heel scoops
-15yd Butt kick pull
-15yd High knee pull


WOD #1

10 min. AMRAP
5 Deadlift (185/135/95)
1 Rope climb
7 Deadlift
1 Rope climb
9 Deadlift
1 Rope climb
11 Deadlift
1 Rope climb
**Add 2 Deadlifts each round until time elapses.

WOD #2


-20 KBS (55/35/20)

-20 HRPU

-20 Dumbbell squats (55/35/25)
-20 Pull ups





-10 Multi position air squats
-10 Push up plus
-10 Ring row squeeze
-15 yd Butt kick
-15 yd High knee march
– PVC External rotation shoulder stretch
-10 PVC strict press
-10 PVC push press


Back Squat
-1×5 @70%; 1×5 @80%; 3×5 @87%

Jerk Dips
-3×4 @95%

-1×3 @60%; 3×4 @75%


Wall balls (20/14/12)
Dumbbell thrusters (55/35/25)




-Burgener warm up, snatch grip, include snatch balance, 5x each step
-Foam roll lat
-Lat stretch
-Quad “i” “y” “t” 5x each
-Calf stretch, leg straight + knee bent
-2x15s Plank
-Pigeon stretch
-6 Single leg glute-ham bridges


Snatch Pull from knee
-3×5 @85%

-1×3 @60%; 1×3 @70%; 1×3 @80%; 2×3 @85%

Clean Pull
-3×5 @80%

Clean & Jerk
-1×3 @60%; 3+1 @70%; 3+1 @80%; 2×3+1 @85%


Core work
2 Rounds
-40 hollow rocks
-30 abmat situps with legs straight, touching toes
-20 floor wipers
-10 K2E



-8 Deadlifts (250/175/125)
-16 Burpees
-3 Rope climbs
-600m run/750 m row

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

WOD’s for 12/26/16-12/31/16



1:30 easy, 0:30 hard until you reach 1,000m


5 RFT: 50-40-30-20-10
Double Unders & Situps




BB Bulgarian Split Squat
-1×10 w/empty bar; 3×6 @(95/65)
BB Hip Thrust
-1×15 w/empty bar; 3×10 @(95/65)


-3 RFT
-12 Pistols 6 each side
-6 C2B
-6 Squat cleans RX- (185/135) Scaled- (155/105)




-10 min to work double unders and triple unders.


20 min. AMRAP
-2 15yd suitcase carries RX- (70/55) Scaled- (55/35)
-4 Squat snatches (80% of 1RM snatch)




-min 1-5: 3 Power Clean & Jerks @70%
-min 6-10: 2 Power Clean & Jerks @80%
-min 11-15: 1 Power Clean & Jerk @90%


For Time
-21 cal row
-45 wall balls (20 /14)
-15 cal row
-45 KB swings (55/35)
-9 cal row
-45 push-ups




60:30 Work:Rest Ratio
-Front Planks
-GHD Sit-ups
-Side Plank w/ Hip Thrust (30 sec each side)
-Flutter Kicks
-6in Leg Raise


6 RFT:
-10 OHS (50% of 1RM OHS)
-10 ring dips
-10 alternating lunge jumps



“New Year’s Eve WOD:

-31 Box jumps (24in/20in) [January]
-29 Thrusters (95/65) [February]
-31 Burpees [March]
-30 Air squats [April]
-31 Push press’s (95/65) lb [May]
-30 Pull-ups [June]
-31 Cleans (95/65) lb [July]
-31 Abmat sit-ups [August]
-30 Back squats (95/65) [September]
-31 Push-up’s [October]
-30 Deadlift’s (95/65) [November]
-31 Double unders [December]

366 reps, 1 for every day in 2016


A) Power Clean-Front squat-Jerk 1+1+1 x 5 warmup to 75%, increase weight with each set work up to AHAP last set

B) 7 RFT:

  • 11 DL at body weight
  • 100 run

Mike Tees

Mike Tees is our new CrossFit Athlete of the Month for January to grace the new year.  Learn more about Mike, the sports fan, downhill skiing addict, financial advisor, and the Hyper CrossFit athlete we are very proud of.  Read on…

Hometown: Burlington, NJ

What do you do to pay your bills? Financial Advisor 

How did you learn about CrossFit and how did you end up in our awesome Box?  I had a few coworkers that were CrossFit athletes.  They would tell me how much they loved working out and going to their box everyday.  My first thought was “Now I cannot understand why these CrossFit guys always workout and that they are a bunch of nuts.  No one can actually ‘love’ working out”….So, I started researching local boxes, because working out at my local gym was becoming extremely BORING. (There were only so many miles I could run on a treadmill and I was not a fan of waiting 20 minutes for a bench to open up.)  What initially drew us to Hyper was that the Box was close to home, the facility looked awesome, and having the open gym was an added bonus.  After a few conversations and negotiations with Yolanda, we were scheduled for our (with my wife, Rachel) Elements Class.

What do you like most about being a FIT member (Hyper CrossFit Athlete)?  The people, both athletes and coaches.  The positive attitude everyone brings to the gym is what keeps us coming back.  The athletes are always helping you to get that extra rep, motivating you through the WODs, and motivating you through that Max Lift.  The coaches are always helping with encouraging words like “Get your head through!” and “Knees out!”. What I like most about Hyper CrossFit is the sense of community, the new friends I’ve made, and knowing that each day I’m going to spend an hour having fun with a group of great people. (That goes for you too, 5:30 AM)

What is your proudest moment/biggest accomplishment since you started?  DOUBLE UNDERS!  After a whole year of getting twisted up in my rope and slapping myself in the shins and back of my neck, I have linked over 100 together.  Figuring out these pesky double unders shaved 15 minutes off my Annie time.

What are you still working on to achieve?  At the top of my “Next Achievements” list are Butterfly Pull-ups, Muscle-ups, and Handstand Walks. My other short term goals include a 175 lb. Snatch, 400 lb. Deadlift, 300 lb. Back Squat, and a 6 minute Fran. I could continue listing items here, but it will begin to look like a child’s Christmas list.

Tell us one random fact about yourself that has nothing to do with CrossFit.  I am a huge fan of outdoor activities like running, mountain biking, hiking, kayaking and most of all skiing.  I’ve skied in Colorado, Utah, California, Montana, Wyoming, British Columbia and all over New England.  I am a fan of pretty much all sports (except Cricket and that’s because I have no clue what those guys are doing on that field).  My rooting interests are with the Philadelphia sports teams.  Lastly, I play Right Wing on a street hockey team and I’m a novice golfer.

What is your favorite WOD or benchmark?  Helen has to be on the top of the list.  Who doesn’t love running, kettle bell swings, and pull-ups? I am also a huge fan of the longer WODs that last 30+ minutes and involve a wide range of movements, like Zeus.

If you created a WOD and named it after yourself, what would it be?  “Tees Me, Please Me.”  It goes like this:

Buy In/Cash Out: 150 Double Unders
*One V-Up for each broken Double Under to be completed before Bear Crawl.
2 Rounds of:
• 30 yd. Bear Crawl
• 25 Front Squats (95/65)
• 20 Ring Dips
• 15 Ground to Overhead
• 10 Toes to Bar
• 5 Rope Climbs

What advice would you offer to someone interested, but intimidated to try CrossFit?  The first time I walked into Hyper for my first Elements Class and I saw the athletes working through a grueling WOD, I turned to my wife and said “Is this what we signed up for?”  I was definitely intimidated, especially when I struggled with all of the basic movements for the first couple months.  My advice is to “Give it a try, you might learn something about yourself and make a few friends along the way.”

Any additional comments you would like to share?  Thank you coaches for the Athlete of the Month nomination.  Also, thank you to my fellow athletes for motivating and pushing me every day.  Let’s lift some weights!

Competition Events Announced!



Cops vs Crossfit


Event 1: 1 RM Deadlift (6 minutes)

  • 3 chances – 1 minute each
  • up to 2 attempts (per minute) only
  • 1 minute mandatory rest and/or change of weight, if needed, between attempts
  • highest weight recorded will be used
  • Weight and height measurements required prior to start.  Scale will be provided.
  • Event score
    • Highest weight – body weight / height by inches x 10
    • rounded to the nearest whole number

Event 2: 10 minute EMOM

  • 10 Kettle Bell Swings (55/35 lbs)
  • 5 Burpees
  • Event score = total reps (highest score = 150)
  • Scaled
    • 35/20 lbs
    • score = total reps x .75 (rounded to the nearest whole number)

Event 3: Death by

  • Ground-to-Overhead (95/65 lbs)
  • Box Jumps (24/20 inches)
  • Event score = total reps
  • Scaled
    • 65/45 lbs
    • 20/18 inches
    • score
      • each modification = less .25 of multiplier
      • e.g.
        • male 65 lbs =  total reps x .75
        • female 45 lbs, 20 inches = total reps x .5
      • rounded to the nearest whole number

Event 4:  Half Cindy – 10 minute AMRAP

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats
  • Event Score = total reps
  • Scaled
    • Banded – only green and blue allowed
    • Ring rows – under ring position only
    • PU on knees
    • score
      • each modification = less .25 of multiplier
      • e.g.
        • 1 green =   total reps x .75
        • 1 green, 1 blue = total reps x .5
        • ring row, on knees = total reps x .5
      • rounded to the nearest whole number


Tracey Ent

Tracey Profile

Tracey Ent, of Burlington, joined the FIT team a little over a year ago. This substitute teacher, mother of three and newcomer to CrossFit, says she learned about the sport through Facebook.

“It looked like something I really wanted to try,” Tracey says, “but I was totally intimidated. From what I could see there were a million things I didn’t know how to do.”

Her sister in law stopped by one day and invited her to try a class at Hyper CrossFIT. The welcoming atmosphere immediately eased her trepidation and after just one class, she was hooked. The people, she says, are what keep her coming back. She loves the constant support and family values that Hyper CrossFIT exudes.  

“All of the members and the coaches cheer each other on,” Tracey says. “You feel like you’re part of a family. It’s just another reason why you want to show up everyday. You get excited for each other when they accomplish new skills or PR a lift. It is definitely one of my favorite parts about being a member of FIT.”

Tracey experienced her first CrossFIT high when she attended a competition with some teammates. While it was more than a little out of her comfort zone, she succeeded and surprised herself after all was said and done. Turns out she never realized how much she was capable of doing.

Her second success revolves around “Grace”. The first time she attempted it, she was able to lift 55 pounds. Just one year later she was able to hit a new PR of 95 pounds, nearly double the weight from her first effort!

“Having Coach Yolanda there that day was awesome,” Tracey says. “She has been one of my biggest supporters and she could see how excited I was.”

Tracey won’t stop there. She is determined to continue improving her skills and getting better.  Right now, she is focused on linking her double unders together and doing a strict pull-up.

Her favorite WOD is “Fran”, primarily because it includes thrusters and pull-ups, which she would also include in her personalized WOD if given the chance to create one. She would call it “Tra-lo,” and would be RFT and include thrusters, sit ups, wall balls and double-unders.

Tracey’s advice for newcomers out there? “Just try it. You will push yourself in a way you never knew you could and accomplish things that will make you so proud of yourself… All while people you’re working out with are cheering you on.  You’ll never know unless you try.”

Wise words from someone who was never an athlete before, and even jokes that she only participated enough times in gym class to get a passing grade… Look at her now: Hyper CrossFIT’s Athlete of the Month.

Keep up the fantastic work, Tracey. We’re so proud to be called your CrossFIT home.

Hyper CrossFit Thanksgiving Get Together


Attention all Hyper CrossFitters!  WOD, FOOD and DRINKS tonight (November 13, 2015).

Just reminding everyone for the get together tonight at FIT, Friday after the evening class. We encourage you to bring your spouses, relatives, friends of any sort, and kids (If you have them. They can run around ’till they pass out).
For dinner, just share $20/adult (kids eat free). We will order food from Jason at Villa’s (pizza, baked ziti, salad etc.). For drinks, it’s BYOB! We will set up tables and boxes (to sit on) at the gym it self. If you still want to bring and share your favorite food, please feel free.
So let’s all party by joining us tonight and have an early Thanksgiving celebration for all our blessings – our family, friends and good health