Leading Fitness Boot Camp in Morris County, NJ

---

*The video contains a glimpse of our workouts. Our workouts are SPECIFICALLY ENGINEERED to help you burn twice the fat in half the amount of time using our proprietary tools such as ropes, kettlebells, rings, tires, sandbags, kegs, air row machine, climbing ropes, sledgehammers, all equipment that you will NEVER FIND in a gym setting. Note. All workouts are easily scalable to any fitness level or age.

Two convenient locations:

CrossFIT Randolph – Randolph 1572 Sussex Turnpike Unit D Randolph, NJ  07869 See Map FBC – East Hanover 8 Littell Road – Unit 8B East Hanover, NJ 07936 See Map

Awarded by the “President’s Council on Physical Fitness and Sports”

WORKOUT OF THE DAY

All the latest workout are posted HERE.

January 10, 2013

75 Battling Rope circle
75 Jumping Rope
15 Slam Balls
500 meter Air Row

Beginner: 4 Rounds For Time
Intermediate: 5 Rounds For Time
Advanced: 6 Rounds For Time

Finisher:
15 Toes to bar or 25 Hanging Leg Raise

January 9, 2013

Starter: Sumo Deadlift

10-10-8-8-6-6

Then 15 minute AMRAP

Handstand Pushup – 1 rep
Chin Up – 1 rep [W: BW / M:15-20lbs]
H.I.R.T.S – 1 set of Rope Pull (5 tugs)

Note: When performing Chin Up, grab dumbbell between your feet to add weight.

January 8, 2013

Burpees
Hanging knee raise OR Knees to elbows OR Toes to Bar
H.I.R.T.S Back Row (using the handles)

Beginner: 10-9-8-7-6-5-4-3-2-1 for time
Intermediate: 11-10-9-8-7-6-5-4-3-2-1 for time
Elite with Toes To bar: 12-11-10-9-8-7-6-5-4-3-2-1 for time

Finisher:
Using H.I.R.T.S, performing one Rope Pull: 6 sets of 6 reps.

January 7, 2013

The Chipper

25 Barbell Step Up
25 Pushup
25 Jump Pullup
25 Body Row
30 Barbell Thrusters
25 Body Row
25 Jump Pullup
25 Pushup
25 Barbell Step Up

Rx: Weight For Barbell Thrusters & Barbell Step Up

Beginner: [M: Bar / W: Bar] & [M: Bar / W: Bar}
Intermediate: [M: 80 / W: 70] [M: 65 / W: 55]
Elite: [M: 95 / W: 65] & [M: 75 / W: 65]

Finisher:
Using H.I.R.T.S, performing one round of the following:

6 sprint ===> 6 bear crawl ===> 6 Frog Jump (2 reps).

Fitness Boot Camp Workout: Jan 6, 2013

TEAM CHALLENGE (two teams)

The objective is for the team to win at least 2 out 3 (in 20 minutes).

Section 1: Air Row (the highest meters)

Section 2. Bear Crawl (the most laps)

Section 3: DB Thrusters (the most reps)

Fitness Boot Camp Workout: Jan 5, 2013

Kettlebell Sumo Deadlift High Pull
Kettlebell Swing
Chin Up

1-2-3-4-5-6-7…..keep going until you reach 17 minutes.
Rest when needed.

Finisher
5 Minute Simon Says.

Fitness Boot Camp Workout: Jan 4, 2013

The Partner Challenge
50 Bodyweight Squat combined (combined)
50 Bodyweight Glute Hamstring Raise (combined)
50 Pushups (combined)
50 Body Row (combined)
50 Ball slam (combined)
:45 second Wall Squat Hold x 2 sets (per person)
:45 second Handstand Hold x 2 sets (per person)
:45 second Plank x 2 sets (per person)

To be completed in 21 minutes with a partner.
*Failure to complete the task in 20 minutes must do 20 burpees

Fitness Boot Camp Workout: Jan 3, 2013

Hard: 50 Burpees + 50 Pullup
Advanced: 50 Burpee Pull-up
Elite: 75 Burpee Pull-up

*use a mixed grip

Fitness Boot Camp Workout: Jan 2, 2013

Starter
75 Front Squat

Hard: Bar Only
Advanced: [W: 65lbs M: 85lbs]
Elite: [W: 75lbs M: 95+lbs]

*Every time you put down the bell, 30 double unders or 60 single unders

Finisher
Partner Ab Sit Up – 50 reps