12 Commerce Drive Cranford NJ 07016...908-709-4200

Workout of the Day (WOD)

September 14, 2018


Lunge Down and Back with a: 03 hold per step to stretch out the hip flexors.

10 of the following with an empty barbell:

Hang Power Clean

Front Squat

Strict Press

Good Morning

BTN Push Press



20:00 to Build up to your best weight in the following complex:

Power Clean + Front Squat + Push Jerk + Hang Squat Clean + Split Jerk


Accessory Work

Reverse Hyper demo and explanation

DB Pullover x 10 (3 sets) 3030 tempo

DB Bicep Curls x 10 each arm (3 sets) 3030 tempo

Accumulate 2:00 of L-Sits


Lite Class

22 DL  

22 OHS 

22 burpees

22 bent over rows

22 DB squat cleans 

*400m run after each exercise


September 13, 2018


1 Mile Run

Coach Led Mobility


Teams of 3 complete (1 work/2 rest)

2 Rounds of

300 Double Unders

2000m Row

100 Box Jumps

*After each completed movement, each athlete must complete 1 rope climb.


Lite Class

Same as regular

September 12, 2018


2 Rounds of

Air Squats x 25

Glute Activation x 1:00 per side

1 arm KBS x 10 each side


Barbell Warm-up


WOD Prep

Warm-up to 15-20# heavier than you will go in the wod and complete 

2 Rounds of 

100m run

3 Power Snatches 


3 Rounds of 100m run



For Time

3 Rounds of 

200m Run

10 Power Snatches 145/100


3 Rounds of

200m Run

10 OHS 145/100


Lite Class

Core Warm-up with Coach Josh

Class will be divided into 2 groups to complete the following movements (reps will be determined by the number of people there)

Wall Ball




September 11, 2018

Take a moment today to remember all who lost their lives on this day 17 years ago.  



Spider-Man’s x 10

Scorpions x 10

Push-ups x 10

Burpee Broad Jump Down and Back 


Handstand Walk Progression Drills


Hero WOD

3 Rounds For Max Reps 

1 minute Squat Cleans (155/105 lb)

1 minute Shuttle Sprints (20 ft forward, 20 ft backwards)

1 minute Deadlifts (245/165 lb)

1 minute Burpees

1 minute Jerks (155/105 lb)

Rest 1:00


US Army Sergeant Jason A. Santora, of Farmingville, NY, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, GA died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. 

He is survived by his parents Gary and Theresa and sister Gina.

Lite Class

Same as regular class.

September 10, 2018


2 Rounds of

20 Lunge Steps Each Leg

15 Burpees

10 STRICT Pull-ups


Back Squat

1x10 @50%

1x10 @55%

1x10 @60%


For Time

60 DB Snatches 50/35

50 Med Ball Cleans 20/14

40/30 Calorie Row

30 Burpees Over the Medball


Lite Class

5 Rounds of 

20 DB Snatches 

20 Med Ball Cleans 

20 Calorie Row

20 Burpees Over the Medball

September 7, 2018


10:00 Line Drills


WOD Prep:

2 Rounds of 

5 empty bar Bear Complex 

Run 100m

1 Rope Climb

Run 100m


For Time:

15 Bear Complex 115/75

Run 800

5 Rope Climbs

Run 400m

15 Bear Complex

Run 800m

5 Rope Climbs 

Run 400m


Lite Class 

Same as regular

September 6, 2018



5 rounds of

250m Row

Run down/back x 2


10:00 Mobility


Barbell Snatch Warm-Up


15:00 to work on the following complex:

Power Snatch+Hang Squat Snatch+OHS



8:00 Climb the Ladder

1 OHS 115/75

1 OTB Burpees

2 of each

3 of each...


Lite Class

Class Warm-up


13:00 Climb the Ladder

1 Back Squat

1 OTB Burpee

1 Slam Ball


Rest 2:00


13:00 Climb the Ladder

1 S2OH

1 Russian Twist

1 Squat Jump


September 5, 2018




Starting at Rowers

Lunge Down 10 Burpees

Lunge Back 8 Burpees

Lunge Down 6 Burpees

Lunge Back 4 Burpees

Lunge Down 2 Burpees

Lunge Back


Core Work

Tabata Hollow Rocks x 4 rds 


Plank on Hands x 1:00

Plank on Right Elbow x 1:00

Plank on Left Elbow x 1:00

Opposite Arm/Leg x 10 each side with :10 hold





Double Unders




10:00 AMRAP 

10 KBS 53/35

10 Push-ups


Lite Class

Same as Regular Class

September 4, 2018



Check out the new space and go over the 100m, 200m, 400m and 800m run route.

Barbell Warm-up

15:00 to build up to a Heavy Squat Clean


5 Squat Cleans @70% of above

100m run

4 Squat Cleans @70% of above

200m run

3 Squat Cleans @70% of above

400m run

4 Squat Cleans @70% of above

800m Run

5 Squat Cleans @70% of above


Lite Class

Same as regular class

August 31, 2018

Last WOD at 8 Eastman!  New location is 12 Commerce Drive in Cranford.

First WOD there will be on 9/4 at 5am!



Easy 1 Mile Run 


Fight Gone Bad Style WOD

5 Rounds of 

1:00 ME/:15 Transition

Row for Meters

Box Jump 24/20”

KB SDHP 53/35

Wall Ball 20/14



Lite Class