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!

Darren Martin

Darren Martin is this month’s Hyper CrossFIT’s Athlete of the Month. Learn more about Darren the cruise lovin’, rope climbin’, hard workin’ Tech Rep, and the Hyper CrossFIT athlete we are very proud of.  Read on…

A Tech Rep from Indianapolis, IN, Darren enjoys traveling with his family, especially cruising. One of his Bucket List items is to take a 30-day cruise around different parts of the world.

In fact, from what we can tell, discovering and exploring new territory is a common thread in Darren’s life adventures. He credits a friend with introducing him to CrossFit.

“This ‘CrossFit’ thing was completely foreign to me. For years I was active in trying out different workout videos off and on in my basement, but with no real personal benefit. I think, for me, I needed the push of a group and gym instead of going to my basement. ”

Little did he know what kind of group he would find. With endless supplies of enthusiasm and encouraging support coming from his fellow CrossFIT buds, Elaine, Dave, Frenchy and Coach Rex, Darren says he found new reasons to get up in the morning.

“I like that it’s such an organized class with a dedicated coach that both directs the movement and supports you to ensure that you are doing the various activities correctly. I wake-up early to attend a 5:30 class several times a week.”

As Woody Allen once said, “80% of success is just showing up.” And show up, Darren does. As with any pursuit in life, consistency is key. Darren is keen on seeing results and sets his goals ambitiously, yet realistically. Even the most challenging of goals don’t seem to daunt him, which is what prompted us to recognize him as September’s CrossFIT Athlete of the Month. Whether seeking to tackle the rope climb or hand stand push-ups, Darren goes after each and every WOD with a resolve to work it until he gets it.

“My hope is that sometime before 2016, I can complete many of the WODs that call for rope climb while also getting over my personal fear of being upside down in a handstand. I need to just pull-up my big boy CrossFit socks and do it.”

His favorite WOD is “The Cindy,” because it consists of movements that he feels confident executing. If given the opportunity to create and name his own WOD, Darren says he would call it “The Old Man” and it would consist of the following:

5 rounds for time:

  • Kettle bell swings
  • Chin-ups
  • Abmat sit-ups
  • Air squats
  • Deadlifts with buy in & out of run or row

As for pointers for newcomers to the sport who may feel hesitant or lacking in confidence, “I’m 50 years young. Before 2013, I had never heard of CrossFit, never played organized sports, and had never been part of a coach directed class. I found myself quickly becoming part of a of group good people. The FIT coaches call you “bro” and are there to completely support you. Add in the fist bumps, high fives, and you’ll find yourself encouraged to just keep moving forward to meet your personal movement and body shape goals.”

Please join us in congratulating, Darren. Keep pullin’ up those big boy socks, bro! You can do it!

FIT Now Enrolling Sports Performance Classes

It is that time of the year again… Back to School! Athletes are beginning their new season in soccer, football, and fall baseball. We know it is a busy time of the year for everyone, and it only gets more exciting now that our regular Sports Performance classes are back!

Mark your schedules: Youth Classes (Fun FIT) will be on Monday and Thursday at 5pm. If you are very interested and are not able to make these dates we may be able to work out another day of the week, if possible. Simply send us an email and we will see what we can work out for you.

Focus and Precise FIT will be held Monday, Wednesday and Friday at 6pm. We know from experience that High School sports will take up most of your time. However, getting into FIT for just one day, whether it be Monday to start the week off strong with a solid workout or Friday to get in a light workout and a good stretch before the games that coming weekend. We recommend that any athletes participating in Football and Soccer should plan to come in once a week to maintain what they have gained in the off-season and to keep up on their flexibility to help prevent injuries.

For athletes that are not in-season, we recommend that you come in to start your new off-season workouts! Again, if these days of the week are not available for you, we will always try to work with you to make it most desirable for you.

Since it is Back to School time we are offering a special discount when you sign up before September 30th. It will be 5% off your total with promo code: backtoschool.

Again, thank you, and we look forward to getting you FIT!

Register online and we’ll save your spot!

Email us if you have any questions about FIT Sports Performance. See you there!