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

Cops -vs- Crossfit: A Fundraising Event

Announcing FIT’s Cops -vs- CrossFit FUNdraising Event!

It’s what Cops and CrossFitters have been talking about for a long time now. On the morning of Saturday, December 12th, FIT invites area Police Officers, Hyper CrossFitters, FIT Members, as well as the whole community to come take on the COPS -vs- CROSSFIT Throwdown Challenge: A FUNdraising Event!

WHO: Police Officers, CrossFitters, FIT Members, their family, friends and neighbors

WHAT: COPS -vs- CrossFit Throwdown Challenge: A FUNdraising Event

WHEN: December 12th, 2015 from 9:00 am to Noon

WHERE: FIT, 11 Cadillac Road, Burlington, NJ

HOW: Just show up and be ready to throw down!

WHY: As a unified gesture to honor and remember fallen Law Enforcement Officers who have died while serving and protecting, 100% of the proceeds raised for this fundraiser will be donated to the families of officers who have been killed in the line of duty. FIT supports the Police Unity Tour, a four day fund-raising bicycle ride from Florham Park, NJ to the National Law Enforcement Officers Memorial in Washington, DC.


Registration is available right here online. During registration you’ll be asked whether you want to compete for TEAM COPS or for TEAM CROSSFIT. Cost to participate in the competition is $25. There are 30 available competitor slots, 15 on each team, so participants are asked to please register ahead of time as it will surely fill up fast! You may also be a spectator at no cost, but please feel free to support the cause by making a donation at any monetary level of your choosing. Doors open at 8:00 am on the day of the competition.

Cops love CrossFit and CrossFit loves Cops. What better way to show that brotherly love than with a healthy dose of friendly physical competition? This FUNdraising event will challenge everything you thought was physically possible and push you above and beyond your limits. The Cops think they can win. The CrossFitters think they can win. Won’t it be oh-so-fun to watch and see who ends up being right?

Related events: Competition events announced!

Announcing FRIENDS of FIT Referral Program


FIT is excited to roll out our exclusive FRIENDS OF FIT Referral Program, designed for existing FIT members who enjoy being rewarded for their loyalty and for introducing friends, neighbors and fellow athletes to our state-of-the art training facility.

For a limited time, Friends of FIT will receive perks and discounts for enrolling as a new member between now and November 20th! Here’s how it works: When existing members introduce a friend to the FIT family, everybody wins. The new Friend(s) of FIT will receive a one-month membership at HALF OFF the regular membership price and the referring FIT member will receive up to $20 in cold hard cash!


  • FITness Center Members earn $5 CASH for each Friend of FIT who enrolls
  • Sports Performance Members earn $10 CASH for each Friend of FIT who enrolls
  • CrossFIT Members earn $20 CASH for each Friend of FIT who enrolls


  • New FITness Center Members enroll for just $10 for their first month
  • New Sports Performance Members enroll for 50% off any membership (depending on the type of program and number of classes selected) for their first month
  • New CrossFIT Members enroll for just $75 for their first month
Is this for real? We aren’t even kidding. Just bring some buddies to work out with between now and November 20th, and when they enroll, you’ll walk out with cha-ching in your pocket! True story. Where else can you earn cash just for sharing quality time with your buddies?
FIT offers a wide array of world class services. Here are just a few of the specialized services we offer, all under one roof. We’re pretty sure you don’t want to keep all this good stuff all to yourself:
  • FIT Team Training
  • FIT Sports Performance
  • FIT FITness Center
  • Hyper CrossFIT
  • Group Fitness Events
  • FIT Charitable Events
  • Annual CrossFIT Throwdown
  • In-House Get CHIP Fit Training
  • Nutritional Counseling
  • Scholarship Programs
  • FIT Physical Therapy

Remember, this is a limited time offer, valid from now until November 20th. So refer a friend to FIT today.


Announcing FIT’s Halloween Obstacle Course Challenge!


It’s the newest way to trick or treat! Put on your favorite costume and come celebrate with FIT this Halloween. On the morning of Saturday, October 31st, FIT invites all of our members, their family and friends, as well as the whole community to come take on the challenge of FIT’s Halloween Obstacle Course Challenge! Kids are invited to wear their costumes and get some high quality trick or treating done early in the day. Kids who participate in the obstacle course are eligible to receive awards, treats and prizes!

WHO: FIT Members, their family, friends and neighbors

WHAT: FIT’s Halloween Obstacle Course Challenge

WHEN: October 31, 2015 from 9:00 am to Noon

WHERE: FIT, 11 Cadillac Road, Burlington, NJ

HOW: Just show up and be ready to run the obstacle course for treats and prizes!

WHY: Halloween is a family-friendly day filled with fun and surprises. Start your day off right with some fun and physical fitness for the whole family! The event will be wrapped up by noon, so families will have the rest of the day to go out and enjoy regular trick or treating festivities.


This is a FREE event! Registration is available right here online. Guests are asked to please register ahead of time, as it will help us get a sense of how much candy to have on hand as well as prizes. Doors open at 8:00 am on the day of the competition. Participants will show up and compete in costume for treats and special prizes will be given out to the top three most creative costumes for children and adults alike. Note: Costumes are NOT mandatory, but are encouraged for the Halloween spirit and participate in the costume contest.

Light refreshments will be on-hand and… of course… CANDY for the trick or treaters!

You and your family and friends will enjoy challenging yourself on some of these freaky FIT fitness challenges:

  • Tire Flips
  • Obstacles
  • Burpees
  • Push Sleds
  • Push Ups
  • Box Jumps
  • And Much More!

What better way to offset some of the decadent indulgences that come with every Halloween than with a solid, healthy morning workout at FIT? Suitable for adults and children of all ages, our obstacle course features many different challenges that will provide a fun, exciting workout to help you start right, one of most gluttonous days of the year!


Nick Behmke

Nick Behmke is October’s Hyper CrossFIT’s Athlete of the Month. Learn more about Nick, the home cookin’, hard workin’ IT Manager and the Hyper CrossFIT athlete we are very proud of. Read on…


An IT Manager from Mt. Laurel, NJ Nick was getting boring with traditional weight training and decided to research new training programs.  As it turned out, Hyper CrossFIT is located close to Nick’s company, and soon became the perfect “FIT” for him.

“For me it’s all about the wonderful team of coaches and athletes who are supporting and encouraging you to push yourself past your limits. When I arrive at any class here, I feel welcome and at home. I have made many new friends and we’re all a part of the Hyper family.”

When Nick isn’t busy IT’ing and CrossFitting, he enjoys cooking, especially fine European cuisine. “I have always had a passion for cooking fresh meals since it’s so connected to fitness and health. I recently got back from Switzerland visiting my old college roommate and since then I’ve been perfecting my European cuisine.”

One dish that Nick has perfected is a Swiss meal called Zürich Geschnetzeltes. This hard-to-pronounce dish is for the carnivores. Traditionally made with small, chopped pieces of veal sautéed with mushrooms, white wine and cream, it is served with Rosti, a flat cake made out of fried grated potatoes – considered the Swiss version of American hash browns.

All that rich, savory cuisine calls for a solid workout and Nick’s favorite is “The Old Man” WOD, created by former CrossFIT Athlete of the Month, Darren. If given the opportunity to create and name his own WOD, Nick says he would call it “Quick Nick” and it would consist of the following:

Partner workout, with only 1 person working at a time:

  • 100 Box Jumps (24″/20″)
  • 90 Deadlifts (155/95)
  • 80 Situps
  • 70 Air Squats
  • 60 Double Unders (120 singles)
  • 50 KBS (53/35)
  • 40 HSPU
  • 30 Knees to elbows
  • 20 Push Ups
  • 10 Clean & Jerks (155/95)

Small, consistent accomplishments is what Nick focuses on day in and day out. He is steadily improving on double-unders and rope climbs, and has been working for six months now trying to get a strict muscle-up on the rings. His goal is to get at least one by the end of this year, and we know he will do it!

As far as offering advice for anyone curious about CrossFIT for the first time, “Give it a try! A thousand mile journey begins with one step. Every workout can be modified to fit your level of fitness. Show up consistently and you will be amazed with how quickly your strength and fitness level will grow.”

Please join us in congratulating, Nick. Keep on cookin’, brother!

Hyper CrossFIT Appoints New Level 1 Coach: Kim Kryscnski

FIT celebrates Burlington Township’s own Kim Kryscnski, a dedicated and devoted CrossFit athlete and high school history teacher, on her recent achievement of obtaining her Level 1 CrossFit trainer certification and new member of Team FIT at the rank of Assistant CrossFit Coach. An educator by both passion and profession, Kim teaches high school history by day and will be teaching CrossFit classes by night, coaching  a few classes per week at Hyper CrossFIT, mainly during the evening. Her natural inclination to instruct and inspire allows Kim to share her vast knowledge and benefits of the CrossFit model with every member of the FIT family.

Coach Kim has demonstrated a lifetime of success as an award-winning gymnast and pole vaulter and generally avid sports enthusiast. A competitive athlete for the majority of her life, Kim submits she could never find her “true self” in a regular gym.  Hyper CrossFIT provided the team atmosphere that she was used to, while introducing her to like-minded friends who helped her stay competitive, and improve her strength, stamina and skill.

As a former Hyper CrossFIT Athlete of the Month herself, Kim is well-known for her overall strength. Whether doing handstands or back flips, Kim relishes that her body is still able to do some of what it did in the past. Although she remains ever committed to pushing herself to get stronger, her proudest moments in the gym are helping others achieve their benchmarks.  Watching other Hyper CrossFitters reach their own personal success such as handstand walks and toes to the bar are on the top of her list, for sure.

Assistant CrossFit Coach, Kim shares this tidbit of advice to anyone interested in trying CrossFIT but struggling with feelings of insecurity or intimidation: “Try it!  Give yourself a chance to prove what you can do.  Being fit is more than a number… unless, of course, that number is on the whiteboard at the end of the WOD.  CrossFIT teaches self confidence and self esteem for EVERYONE!  You will very quickly be impressed with yourself!”

Please join us in congratulating Coach Kim! We are so proud and pleased to call you a fellow member of Team FIT!