4 Week Classic Lift Cycle 2.4

A) Lift:

  • Hang snatch (below knee) – 75% x 2 x 3, 80% x 2 x 2
  • Hang clean (below knee) – 75% x 2 x 3, 80% x 2 x 2
  • Heaving snatch balance – 4 x 2; add weight from last week

B) 3 RFT:

  • 20 plate half moons (45/25)
  • 10 T-push ups (5/side)

4 Week Classic Lift Cycle 2.3

A) Lift:

  • Clean and Jerk – 5 x 2 (75-85%)
  • Clean pull – 4 x 3
  • Front Squat – 4 x 2 

 *WOD: Optional time permitting

  • 3 RFT:

    • 5 Suitcases
    • 10 Hollow Rocks
    • 10 Supermans

4 Week Classic Lift Cycle 2.2

A) Lift:

  • Power Clean + Power Jerk – 75% x 3 sets, 80% x 2 sets
  • Power Snatch + Snatch – 70% (of Snatch) x 1+1×2, 75% x 1+1×2, 80% x 1+1×1

B) 3 Sets for time :

  • 20 KB SDHP (70/55)
  • 10 Pull ups

4 Week Classic Lift Cycle 2.1

A) Lift:

  • Snatch – 5 x 2 (75-85%)
  • Snatch pull – 4 x 3
  • Pause back squat – 5 x 2                                  

* WOD: Optional, time permitting

  • 2 RFT:

    • 10 T2B
    • 15 Abmat Sit Ups
    • 1 Rope Climb

Hyper CrossFit Thanksgiving Get Together

cf-turkey-300x281

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

11/13/2015

A) 3 x max effort:

  • Plank Hold
  • Handstand Hold or Headstand (against the wall)

B) For time:

  • Buy In-400 Meter
  • KB Farmers Carry (2 handed) AHAP
  • 20 Calorie Row
  • 15 Burpees
  • 10 Chest to Bar Pull-Ups
  • 5 HSPU
  • Cash Out-400 Meter Farmer Carry 

11/12/2015

A) Lift:

  • Hang snatch (below knee) – 75% x 2 x 5
  • Hang clean (below knee) – 75% x 2 x 5
  • Heaving snatch balance – 4 x 3

B) 5 min AMRAP:

  • 1-Arm KB clean + push press x 5/arm (55/35)

  • Reverse lunges x 5/leg

Armstice

  • 9 minute AMRAP:

    • 100-meter sprint
    • 11 sit-ups
    • 11 air squats
    • 100-meter sprint
    • 22 sit-ups
    • 22 air squats
    • 100-meter sprint
    • 33 sit-ups
    • 33 air squats

*add 11 to the sit-ups and air squats for each additional round (125 Meter Row)

  • 2-minute rest
  • 9 minute AMRAP

    • 100-meter sprint
    • 11 pushups
    • 11 box jumps (RX 24”/20”)
    • 100-meter sprint
    • 22 pushups
    • 22 box jumps (RX 24”/20”)
    • 100-meter sprint
    • 33 pushups
    • 33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round 

11/10/2015

A) Lift:

  • Power snatch + snatch – 65% (of snatch) x 1+1 x 2, 70% x 1+1 x 2, 75% x 1+1 x 2
  • Power clean + power jerk – 75% x 5 sets

B) 3 RFT:

  • 400 m row
  • 10 push press behind the neck (65/45) 

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.

HERE’S HOW IT WORKS:

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!