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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 12/13/2017

    Wednesday 12/13/2017

    STRENGTH
    DEADLIFT: 5x2 WOD

    5 Rounds: 10 Hang Power Cleans (165/115) 15 Hand Release Push-ups 20 Box Jump Overs (24/20") ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 12/12/17

    Tuesday 12/12/17

    " Blake " 4 RFT 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups " U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman." HAPPY BIRTHDAY JEN F!!!
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 12/11/2017

    Monday 12/11/2017

    STRENGTH:
    Bench Press/Floor press 5x2 WOD
    5 ROUNDS FOR TIME: 25 Sit-ups 15 Power Snatch (75lbs/55lbs) HAPPY BIRTHDAY
    SHAMMARA POLK!
    ! *BRING A FRIEND DAY!!*
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 12/8/2017

    Friday 12/8/2017

    STRENGTH:
    Pause Clean OTM 20 min WOD:
    *15 Min time cap 3 ROUNDS: 20 Handstand Push-ups 40 Wall Ball Shots (20/14lbs to 10/9' target) 80 Double Unders *BRING A FRIEND tomorrow 12/9 and Monday 12/11!!*
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 12/7/2017

    Thursday 12/7/2017

    WOD
    "KELLY"
    5 RFT: 400m run 30 box jump 30 wall ball HAPPY BIRTHDAY
    MICHELLE MALORD and ROSALBA FUNES!!!
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Remember How Far You've Come

    Remember How Far You've Come

    I’d like to start by saying if you think he doesn’t notice, he does. It’s been awhile since I spoke with Coach Mike on a personal level about my own training. I didn’t have to approach him. He noticed! I’ve been feeling a bit defeated about my workouts and my lifts lately. I suppose my head shaking after failing lifts was a good indication on how I was feeling. I seem to be spending too much time thinking about all my weaknesses and forgetting about my strengths. As Coach Mike pointed out, after surgery, every day was a PR because every day I made progress. I was always getting stronger. It’s hard to top that feeling. Now that I’m a year ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 12/6/17

    Wednesday 12/6/17

    STRENGTH
    Sumo Deadlift 5x3 WOD
    30 Chest to Bar Pull-ups 15 Front Squats (165/115) 20 Chest to Bar Pull-ups 10 Front Squats (195/135) 10 Chest to Bar Pull-ups 5 Front Squats (225/155) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 12/5/17

    Tuesday 12/5/17

    Workout 17.1 CrossFit Open 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs (50/35) HAPPY BIRTHDAY RITA ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 12/4/17

    Monday 12/4/17

    STRENGTH
    Push Press 5x3
    WOD
    20 min AMRAP 20/15 cal Row or Bike 15 Dips 10 Turkish Get-Ups (50/35) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 12/2/2017

    Saturday 12/2/2017

    PARTNER
    WOD:
    ‘ANGIE MEETS ANNIE’
    *Break up the rounds of 200 as you like. 50 DOUBLE UNDERS PER PARTNER 200 PULL-UPS 40 DOUBLE UNDERS PER PARTNER 200 PUSH-UPS 30 DOUBLE UNDERS PER PARTNER 200 SIT-UPS 20 DOUBLE UNDERS PER PARTNER 200 SQUATS 10 DOUBLE UNDERS PER PARTNER ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 12/1/2017

    Friday 12/1/2017

    WOD
    BASELINE: ROW 500M 40 AIR SQUATS 30 ABMAT SIT-UPS 20 PUSH-UPS 10 PULL-UPS STRENGTH
    FIND 1 REP MAX POWER CLEAN, THEN COMPLETE 30 REPS FOR TIME @ 70% YOGA THIS SATURDAY @ 10:30 W/ YOGA JESS
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 11/29/2017

    Wednesday 11/29/2017

    STRENGTH
    OHS: 5x5 WOD
    Part 1,
    For time: 21-15-9 Overhead Squat (95/65) SDHP (95/65) Part 2,
    at the 10 minute mark: 21-15-9 Front Squat (95/65) Box Jump (24/20")
    HAPPY BIRTHD
    AY
    JESSICA GOMEZ!!
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 11/27/2017

    Monday 11/27/2017

    STRENGTH:
    STRICT PRESS 5x5 WOD:
    EVERY 5 MINUTES FOR 3 ROUNDS: 35 SIT-UPS 6 HANG POWER CLEAN TO THRUSTER (135/95) 400M RUN OR ROW ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 11/25/2017

    Saturday 11/25/2017

    STRENGTH
    : 20 MINUTES TO ESTABLISH 1RM SNATCH WOD:

    8 x 400M RUN PARTNER 1 runs 400 PARTNER 2 runs 400 You go, I go…4 runs each ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 11/21/17

    Tuesday 11/21/17


    WOD
    5 Rounds For Time: 6 Thrusters (115/75) 9 Jumping squats 12 Air Squats 100 meter sprint Rest 2 min between rounds ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 11/20/17

    Monday 11/20/17

    WOD
    For time: 60 Pistols (Alternating Legs)s 50 Wall Balls, 20/14 lbs 40 Box Jumps, 24/20 in 30 Deadlifts, 185/125 lbs 20 Power Cleans, 185/125 lbs 10 Front Squats, 185/125 lbs HAPPY BIRTHDAY KARLA S!!! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 11/18/17

    Saturday 11/18/17

    STRENGTH:
    HANG POWER SNATCH +POWER SNATCH 15x1
    WOD:
    As a team of 2, complete:
    8 DUMBBELL POWER CLEANS (55lbs/35lbs ea) 8 PLATE OVER HEAD WALKING LUNGES (45/35) 100 FT. FARMERS CARRY (55lbs/35lbs ea) 8 BAR MUSCLE-UPS *one works at a time What's happening at HCF?! - YOGA
    at 10:30- HAPPY BIRTHDAY
    KATE PAQUETTE!!
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 11/17/17

    Friday 11/17/17

    WOD
    For time:
    45 WALL BALLS (20lbs/14lbs,10ft/9ft) 45 SUMO DEADLIFT HIGH PULL (135lbs/95lbs) 45 HANDSTAND PUSH-UPS 45 WALL (20lbs/14lbs,10ft/9ft) WHAT'S HAPPENING AT HCF?!
    Day 3 of Gobbler Wodler!!
    *bring a Friend and a non-perishable food item -YOGA tomorrow 10:30- ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 11/16/17

    Thursday 11/16/17

    STRENGTH:
    FRONT SQUAT 5x2 WOD:
    4 ROUNDS FOR TIME
    RUN 400 M 75 DOUBLE UNDERS What's happening at HCF?!! -Day 2 of GOBBLER WODLER-
    *Bring a friend and a non-parishable food item -YOGA this Saturday at 10:30- HAPPY BIRTHDAY
    COREY DERR!!
    ! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 11/15/17

    Wednesday 11/15/17

    WOD
    3 Rounds for completion (25:00-55:00) 0:00-3:00- Row 750/600 meters. 3:00-6:00- 30 L-Hang Flutter Kicks + 100 Foot Double Kettlebell Overhead Carry + 100 Foot Double Kettlebell Front Rack Carry. 6:00-9:00- 50 No Push-up Burpees. *53/35 lb Kettlebells/hand is the rx'd load for the carries What's happening at HCF?!
    Day 1 GOBBLER WODLER!
    *Bring a friend and a non-perishable food item - YOGA
    this Saturday at 10:30- HAPPY BIRTHDAY
    JULIE MOIR !!!

    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 11/14/17

    Tuesday 11/14/17

    STRENGTH
    Romanian Deadlift or Clean Pulls 5X2
    WOD
    2 Rounds For Time: 15 Shoulder to Overhead (135/95) 30/25 cal row 15 Shoulder to Overhead (135/95) Rest 4:00
    WHAT'S GOING ON AT HCF?!
    HAPPY BIRTHDAY TYLER D!!! GOBBLER WODLER STARTS WEDNESDAY!!! BRING A FRIEND AND A CANNED FOOD ITEM YOGA IS SATURDAY 10:30 AM! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 11/13/17

    Monday 11/13/17

    WOD
    " BULL"
    2 ROUNDS FOR TIME OF: 200 DOUBLE UNDERS 50 OVER HEAD SQUATS 50 PULL-UPS RUN 1 MILE HAPPY BIRDAY
    JUSTINE HABA AND PATTY SHAW!
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 11/11/17

    Saturday 11/11/17

    WOD
    – Teams of 3 for Max Reps and Max Distance
    18 Min AMRAP
    PARTNER 1:
    – RUN– ANY DISTANCE – YOU CHOOSE – PARTNERS ALL SWITCH WHEN YOU RETURN PARTNER 2:
    – MED BALL CLEANS PARTNER 3:
    – TOES TO BAR -Rest 4:00-
    5 MINUTES FOR MAX CALORIES:


    ATHLETES WILL COMPLETE 7/5 CALS
    IMMEDIATELY INTO 7 SLAM BALLS
    INTO 7 V-UPS
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 11/09/17

    Thursday 11/09/17

    WOD
    EMOM 28 MIN:
    1: 12/9 CALORIES ON BIKE 2: 12 BURPEES 3: RUN 150 METERS 4: 20 HOLLOW ROCKS Happy Birthday

    Gina Greco and Shannon Heimall



    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 11/08/17

    Wednesday 11/08/17

    WOD
    "MARY"
    20 Min AMRAP:
    5 HANDSTAND PUSH-UPS 10 ONE LEGGED SQUATS (ALTERNATING) 15 PULL-UPS
    Happy Birthday
    Frank Mazzeo
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 11/6/17

    Monday 11/6/17

    WOD
    CrossFit Games Regional 11.1

    Workout Description
    For time: Run, 1000 m 30 Handstand Push Ups Row, 1000 m HAPPY BIRTHDAY RENETA !! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 11/4/2017

    Saturday 11/4/2017

    STRENGTH:
    EMOM 20 MINUTES 1 PAUSE POWER SNATCH WOD:

    3 ROUNDS FOR TIME OF: 6 STRICT HANDSTAND PUSH-UPS 12 CHEST TO BAR PULL-UPS 24 DUMBBELL FRONT RACK WALKING LUNGES (50lbs/35lbs each hand) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 11/3/2017

    Friday 11/3/2017


    WOD
    IN TEAMS OF 2, COMPLETE THE FOLLOWING FOR TIME: PARTNER 1:
    20 SHOULDER TO OVERHEAD (185lbs/125lbs) 40 BOX JUMP OVERS (24/20") PARTNER 2:
    15 SHOULDER TO OVERHEAD (205lbs/135lbs) 30 BOX JUMP OVERS (24"/20") PARTNER 1:
    40 Slam Ball 400m Run PARTNER 2:
    30 SLAM BALLS 400M RUN PARTNER 1:
    10 HANG SQUAT CLEANS (205lbs/135lbs) 10 MUSCLE-UPS PARTNER 2
    : 5 HANG SQUAT CLEANS (225lbs/155lbs) 10 MUSCLE-UPS ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 11/2/2017

    Thursday 11/2/2017

    WOD:
    21-15-9 DEADLIFT (225/155, 155/105, 105/75, 75/55) 200 METER FARMERS CARRY AFTER EACH ROUND (53/35 lb KBs per hand) STRENGTH:
    BACK SQUAT 5x3 ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 11/1/2017

    Wednesday 11/1/2017

    WOD: BASELINE
    THEN... AMRAP ( 15MINS)
    15 TOES TO BAR 10 THRUSTERS(115lbs/75lbs) 5 MUSCLE-UPS HAPPY BIRTHDAY

    COACH JESSICA POOLE AND ANNA LAZOVSKI
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 10/31/17

    Tuesday 10/31/17

    STRENGTH
    DEADLIFT 5X3 WOD

    IN 3 MINUTES COMPLETE 25 Wall ball shots (20lbs/14lbs) 25 Push-ups AMREP (CALORIES BIKE OR ROW) in the remaining time REST 1:00 X3 *SCORE= TOTAL CALORIES ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 10/30/17

    Monday 10/30/17

    WOD:

    Pt. I Open Workout 17.5
    10 RFT 9 Thrusters, 95/65 35 Double Unders PT II 4 RFT 6 Clean and Jerk (155/105) 200m Run ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 10/28/17

    Saturday 10/28/17

    WOD
    With a partner:
    60 Double Unders/person (relay style, reps can only be done while the other partner is doing single unders) 120 Handstand Push-ups (accumulated, 1 person works at a time) 60 Double Unders/person (relay style, reps can only be done while the other partner is doing single unders) 120 Toes to Bar (accumulated, 1 person works at a time) 60 Double Unders/person (relay style, reps can only be done while the other partner is doing single unders) 120/100 Calorie Assault Bike or Row (1 person works at a time) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 10/27/17

    Friday 10/27/17

    STRENGTH:

    Clean and Jerk 2RM WOD:
    EMOM 10 min 100 m Sprint 11th minute: AMRAP C&J (power or squat is ok) at 60% ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 10/26/17

    Thursday 10/26/17

    WOD Pt 1
    “KAREN”
    150 Wall Balls For Time WOD pt2
    20-35-50
    Burpee with a jump to the top of a plate American Kettlebell Swing (53/35) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 10/25/17

    Wednesday 10/25/17

    STRENGTH ~15 MINUTES
    Bench Press
    5x5 WOD
    EMOM 16 minutes: (4 ROUNDS)
    Minute 1: 5 Muscle Ups Minute 2: 15 Toes to bar (V-Up scale) Minute 3: 20/15 cal Row Minute 4: Rest ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 10/21/17

    Saturday 10/21/17

    Down Syndrome Awarness WOD
    21 Min PARTNER AMRAP
    21 Wall Ball 21 Box Jumps 21 RKBS (53/35) *E3MOM 3 Burpees ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 10/20/17

    Friday 10/20/17

    STRENGTH

    Split Jerks
    Every :45 for 30 rounds
    WOD
    15 Min AMRAP Run 600 meters 12 Single Arm Push Press, Left (55/35) 12 Single Arm Push Press, Right (55/35) 6 Weighted Pull-ups (55/35) Row 600/500 meters 12 Single Arm Overhead Walking Lunges, left (55/35) 12 Single Arm Overhead Walking Lunges, right (55/35) 3/3 Turkish Get-ups (55/35) HAPPY BIRTHDAY
    Sue S. and Balaji
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 10/19/17

    Thursday 10/19/17

    WOD
    For Time: 75 Deadlifts (185/125) 75 Wall Ball Shots (20/14 lb. ball to 10/9' target) HAPPY BIRTHDAY: BILL Z
    TOM A
    SHANNON D
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 10/18/17

    Wednesday 10/18/17

    STRENGTH
    Push Press 5x2 WOD
    15-21-27 Toes to Bar Back Squat (155/105) *75 Double Unders after each round ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 10/17/17

    Tuesday 10/17/17

    HERO WOD
    “NUTTS” For time: 10 Handstand push-ups 250/175 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10' 200 Double-unders Run 400 meters with a 45/35 plate Lieutenant Andrew Richard Nuttall , 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall. ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 10/16/17

    Monday 10/16/17

    STRENGTH
    Overhead Squat 5x2 WOD
    5 Rounds For Time 3 Power Cleans (225/155) 3 Front Squats (225/155) 3 Jerks (225/155) HAPPY BIRTHDAY ALLY H!!! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 10/14/17

    Saturday 10/14/17


    WOD
    With a partner Partner 1 Run 400 meters Partner 2 Run 400 meters Partner 1 Run 400 meters Partner 2 Run 400 meters Complete 80 Thrusters as a team (105/75) Partner 1 Run 400 meters Partner 2 Run 400 meters Partner 1 Run 400 Meters Partner 2 Run 400 meters ....

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  • Friday 10/13/17

    STRENGTH
    Squat Clean Every :30 for 10:00 Every 1:00 for 10:00 WOD
    3 rounds 2:00 Work/ 2:00 Rest 8 Squat Cleans, 135/95 lbs Max Reps Double Under ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - October Athlete of the Month...Brezden!

    October Athlete of the Month...Brezden!

    OCTOBER ATHLETE OF THE MONTH BREZDEN V. She's our athlete of the month and a total reflection of all that STF is. If you've ever been in class with Brez, she's always color coordinated but more importantly ALWAYS has a smile on her face and a high five ready to go. Her positivity is infectious and is directly reflected in her results! Thanks for being awesome Brez, congrats!! Keep up the hard work, you're an inspiration to everyone you meet! Read more about her story below... 1. What made you decide to start CrossFit? Originally, I dropped in to “a bring a friend day” with my best friend at Chester STF in March 2016. My friend essentially dragged me to the class, ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 10/11/17

    Wednesday 10/11/17

    STRENGTH
    STRICT PRESS 5X3 WOD
    EMOM for20minutes Minute 1: Bike 15/12 Calories Minute 2: 4 Muscle Ups/20 Double Unders Minute 3: Row 15/12 Calories Minute 4: 8 Handstand Push-ups/20 Double Unders Minute 5: Run 200 meters ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 10/10/17

    Tuesday 10/10/17

    WOD
    50 Sit-ups 40 Goblet Squats (70/53) 30 Burpees to 6" Target 40 Sit-ups 30 Goblet Squats 20 Burpees to 6" Target 30 Sit-ups 20 Goblet Squats 10 Burpees to 6" Target ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 10/9/17

    Monday 10/9/17

    WOD



    8 Rounds For Time 10 Box Jump 10 Push ups for kids and parents (10 Pull ups for anyone on their own, option to do push ups if they’d prefer) 150/200m Row/Run *You go I go style, I do 5 reps, you do 5 reps – Row 1 at a time, Run together 15min CAP

    STRENGTH

    Front Squat 5x3 HAPPY BIRTHDAY RON B!! ....

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  • Friday 10/6/17

    STRENGTH
    EMOM for 20 Min Power Clean WOD

    Run 600 meters 30 meter Double KB Front Rack Walk (53lbs/35lbs ea) Row 600 meters 30 meter Double KB Overhead Walk (53lbs/35lbs ea) 60 Double Unders 30 V-ups 120 Single Unders HAPPY BIRTHDAY JAMIE F and LIZ C! ....

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  • Thursday 10/5/17

    WOD
    5 Rounds For Time 9 Push Press (135/85) 15 Pull-ups 21 No Push-up Burpees (Burps) ....

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  • Wednesday 10/4/17

    WOD 3 Rounds: 10 Front squats (165/115) 25 Box jumps (20/16") 2:00min rest between rounds *Score is slowest round. STRENGTH RDL 5x5 ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 10/3/17

    Tuesday 10/3/17

    WOD " Holleyman " 30 rounds for time of: 5 Wall ball shots, 20/14 3 Handstand push-ups 1 Power Clean (225/155) U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 10/2/17

    Monday 10/2/17

    WOD
    Baseline 500 m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups STRENGTH
    Back Squat 5x5 HAPPY BIRTHDAY ELENA!! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 9/30/17

    Saturday 9/30/17

    WOD
    Team Series Event 5 AMRAP 10 minutes of: 3 Synchronized Burpee Box Jump Overs 3 Synchronized Deadlifts (225/155) 6 Synchronized Burpee Box Jump Overs 6 Syncrhonized Deadlifts (225/155) etc., adding 3 reps to each exercise every round until time expires. ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 9/29/17

    Friday 9/29/17

    WOD Team Series Event 7 On a 20 minute clock, for max reps/pounds: Partner 1: 0:00-2:00 Handstand Push-ups 2:00-4:00 Rest 4:00-6:00 Double Unders 6:00-8:00 Rest 8:00-10:00 1 rep max Back Squat Partner 2: 10:00-12:00 1 rep max Back Squat 12:00-14:00 Rest 14:00-16:00 Double Unders 16:00-18:00 Rest 18:00-20:00 Handstand Push-ups ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 9/27/17

    Wednesday 9/27/17

    WOD
    4 Rounds, NOT for time: 12-15 Unbroken Band Assisted Strict Pull-ups 50 Foot Sandbag Walking Lunge, Sandbag on right shoulder 15 Unbroken DB Bench Press (use a load that challenges the athlete) 50 Foot Sandbag Walking Lunge, Sandbag on left shoulder 7 Unbroken Touch and Go Power Snatch (115lbs/75lbs) HAPPY BIRTHDAY SHANNON HAUSER! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 9/26/17

    Tuesday 9/26/17

    WOD
    Hang Squat Clean 7x1 All sets above 80% of 1RM Then, 1 Set Max Rep Front Squat @70% of 1 RM Hang Squat Clean For The Day ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 9/25/17

    Monday 9/25/17

    WOD Team Series Event 2 For time: 120 double-unders, each, relay 120 chest-to-bar pull-ups, total, sets of 15 120 hang power snatches, total, sets of 15 120 double-unders, each, relay Men use 95-lb. barbell Women use 65-lb. barbell ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 9/23/17

    Saturday 9/23/17

    WOD
    50 Synchro Wall Ball Shots (20/14 lb ball to 10/9' target) 30 Cleans (135/95) 50 Synchro Wall Ball Shots 20 Cleans (185/135) 50 Synchro Wall Ball Shots 10 Cleans (225/155) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 9/22/17

    Friday 9/22/17

    WOD
    Team Series Event 1 9-15-21 Syncrho Thrusters (95/65) Synchro Bar Facing Burpees then Team Series Event 4 100 Cal Row 100 Toes to Bar *option to do this individually as well ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 9/21/17

    Thursday 9/21/17

    WOD
    Row 1k 50 Single Arm DB Shoulder to Overhead (50/35) 100 Foot Handstand Walk 100 Foot Single Arm Suitcase Lunge (50/35) 100 Double Unders Run 1k 50 Single Arm DB Shoulder to Overhead 100 Foot Handstand Walk 100 Foot Singe Arm Suitcase Lunge (50/35) 100 Double Unders Happy Birthday Tom C!! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 9/20/17

    Wednesday 9/20/17

    WOD
    " Gwen " Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Rest as needed between sets. HAPPY BIRTHDAY MELISSA S! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 9/18/17

    Monday 9/18/17

    WOD
    Every 2.5 minutes for 8 sets 1 Power Snatch + 3 Overhead Squats
    Gymnastics
    1) Headstand Hold 3 sets of 5 seconds 2) 3 Rounds NOT for time 3 reps of: 1 Wall Walk + 5 seconds Handstand Hold 10 Strict Handstand Push-ups + Wall Facing Handstand Hold with Shoulder Taps Happy birthday Anne Marie! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 9/16/17

    Saturday 9/16/17

    WOD
    1) 10 Minute AMRAP Partner 1: Row 300/250 meters Partner 2: Complete 100 Foot Bear Crawl *Rotate when both partners have finished rest 3 minutes 2) 10 minute AMRAP Partner 1: Assault Bike 25/20 Calories or Run 200 meters Partner 2: 12 Box Jump to Step Down (30/24") *Rotate when both have finished rest 3 minutes 3) 10 minute AMRAP Partner 1: 30 Double Unders + 120 Single Unders Partner 2: 15 Chest to bar Pull-ups *Rotate when both have finished HAPPY BIRTHDAY SCOTT M & KYLE L ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 9/14/17

    Thursday 9/14/17

    BRING A FRIEND DAY WOD
    "Lumberjack 20" 275/185-lb. deadlifts, 20 reps Run 400 meters 70/53-lb american kettle bell swings, 20 reps Run 400 meters 115/75-lb. overhead squats, 20 reps Run 400 meters 20 burpees Run 400 meters 20 chest-to-bar pull-ups Run 400 meters 20 box jumps, 24/20-inch box Run 400 meters 45/30-lb. dumbbell squat cleans, 20 reps Run 400 meters ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 9/13/17

    Wednesday 9/13/17

    WOD
    Complete as many rounds as possible in 10min: 15 Wall ball shots (20lbs/14lbs, 10ft/9ft) 1 Rope climb (15ft)
    Pushing/Pressing
    1) 3 rounds NOT for time: 10 second Ring Support Hold 10 second Bottom of Dip Hold 2) 1 minute Max Rep Ring Push-ups HAPPY BIRTHDAY MIKE O! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 9/12/17

    Tuesday 9/12/17

    WOD
    Every 3 minutes for 5 sets: Back Squat Set 1: 8 reps Set 2: 4 reps Set 3: 8 reps Set 4: 4 reps Set 5: 8 reps HAPPY BIRTHDAY DAN M! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 9/11/17

    Monday 9/11/17

    September 11 Memorial WOD
    AMRAP 20:01 9 Squat Cleans (115/75) 11 Burpee over bar Officer Thomas Gorman, forty-one, was a member of the Port Authority ESU and one of the first to respond to the call for help at the World Trade Center. He had worked for the Port Authority at Newark Airport and at the Bus Terminal before he was assigned to the Journal Square PATH station in Jersey City. Before he joined the Port Authority, he worked at the Bayonne Fire Department as a firefighter. While he loved being a public safety officer, he lived for his family. He and his wife, Barbara, had three children: Patrick, Laura and Bridget. He was a fervent Giants fan and coached ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 9/8/17

    Friday 9/8/17

    WOD
    Every 3 Min for 10 sets 10 Burpees 150m Sprint 250m Easy Jog *Score is slowest 10 burpees + 150m sprint ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 9/7/17

    Thursday 9/7/17

    WOD

    4 Rounds 25 Sit-ups 50 Foot Double KB Front Rack Walking Lunge (53/35 lbs/hand) 75 Double Unders ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 9/5/17

    Tuesday 9/5/17

    WOD
    "HELEN" 3 RFT 400m Run 21 AKBS (53/35) 12 Pull Ups From BTWB: #HelenForHouston We have all heard about the devastation affecting the City of Houston and its surrounding areas as a result of Hurricane Harvey. We can’t imagine what it would be like to find our gym under water. While we can’t all be down there helping clean up, we can try and do our best to help out. Let’s show everyone how tight knit and amazing the CrossFit community is. The idea is simple, do a workout and donate a few bucks. If you can’t donate then try to get someone else to participate. If you do the workout, post it online and challenge a friend to do it ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Meet Corey, SEPTEMBER Athlete Of The Month!

    Meet Corey, SEPTEMBER Athlete Of The Month!

    September's Athlete of the Month is Corey Derr! You may see not him around too often unless you're joining the early birds at 5:30 am or at the Saturday classes every now and then. Corey is what we like to call, a humble lion. He shows up almost every Monday Wednesday and Friday (for the most part) in the darkest of mornings at 5:30. He doesn't say a whole lot--as most of us are still waking up--but once that clock beeps and the workout starts, his inner lion comes out. One of the coolest things we've seen in working with him is his determination and grit. After losing over 30 pounds, his technique and form has improved tremendously and he's even rocking toes to bar and pull ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 9/2/17

    Saturday 9/2/17

    WOD
    With a partner, for time: 20 x 100 meter Runs 200 Foot Double KB Overhead Walking Lunges 20 x 100 meter runs *Accumulate 20 x 100 meter runs alternating efforts **Accumulate 200 feet of KB Overhead Lunges with one person working at a time ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 9/1/17

    Friday 9/1/17

    WOD PART 1
    BASELINE 500 M row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups
    WOD PART 2
    With a partner: 3 Rounds 15 Thrusters (115/75) 21/15 Cal Assault Bike or Row ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 8/31/17

    Thursday 8/31/17

    WOD
    5 Rounds NOT for time: 5 Weighted Strict Ring Dips (35/25) 3 Back Squats (275/185) 50 Foot Hand Over Hand Sled or KB Pull HAPPY BIRTHDAY ELIZABETH!!! (peep little Johnny, sostinkin cute) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 8/30/17

    Wednesday 8/30/17

    WOD
    Every 8 minutes for 4 sets: Run 800m 100ft Double KB Front Rack Walk (70/53) 75 Double Unders AMRAP with the remaining time: Power Cleans (135lbs/95lbs) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 8/29/17

    Tuesday 8/29/17










    Workout, Part 1
    Find 1 Rep Max Snatch in 15 minutes Workout, Part 2
    EMOM 5 minutes 1 Snatch at 75-80% of part 1 ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 8/28/17

    Monday 8/28/17

    WOD
    100 Ab Mat Sit Ups 80 Pull Ups 60 Pistols (alternating) 40 Cal Row 20 Single Arm DB Push Press (100/70) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 8/25/17

    Friday 8/25/17

    WOD
    Front Squat 5-5-5-5-5 Pulling Strength Development
    4 sets 2 Weighted Pull-ups 3 Strict Pull-ups HAPPY BIRTHDAY ELLEN!! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 8/24/17

    Thursday 8/24/17

    WOD
    5 Rounds 20 Wall Ball (20/14 lb ball to 10/9' foot target) 10 Deadlifts (225/155) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 8/23/17

    Wednesday 8/23/17

    WOD

    I n groups of 3 people complete 9 Round For Time: 10 Bench press (use a load that is challenging for 10 reps unbroken each set) 500/400m Row Pressing Gymnastics
    1) 3 Sets 3 Sets of: 3 Dips + 3 Shoot Throughs 2) 4 Rounds Tabata Push-up ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Is Technique really THAT important?

    Is Technique really THAT important?

    So I just got back from Boulder, Colorado visiting my brother. It's really fun. I get to go to CrossFit Roots... I Love That Gym. The workout we did when I was there was a 15 minute on the minute Hang Power Clean. What's interesting about this is that it was meant to be technique work. They made an emphasis that the weight you're going to record at the end of the workout is the heaviest weight you performed the movement PROPERLY. When I was doing this workout, I did a couple sets and starting getting heavier with the weights, but I started getting 'messy' with my technique, especially the last couple of minutes. So at the end of the class when we were reviewing the class and ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 8/21/17

    Monday 8/21/17

    WOD PT 1
    For Time: 21 Weighted Pistols (53/35) 15 Clean and Jerk (185/125) 9 Muscle Ups 10 Min Cap -5 Min Rest-
    WOD PART 2
    21 Paralette HSPU 15 Power Snatch (165/115) 9 Muscle Ups ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 8/19/17

    Saturday 8/19/17

    WOD Pt I
    In teams of three, complete as many total reps as possible in 12 minutes of: Partner 1: 50 Double Unders Partner 2: Thruster (75lbs/55lbs) Partner 3: Toes to bar WOD Pt II

    In your groups of 3: Row 2k for time ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 8/18/17

    Friday 8/18/17

    WOD PART I
    Every 1:30 for 7 Sets 2 Power Snatches WOD PART II
    "Isabel" For Time: 30 Power Snatches (135/95) HAPPY BIRTHDAY CHRISTINA S!! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 8/17/17

    Thursday 8/17/17






    WOD
    E very 5 Minutes for 5 Sets Push Press 2 Legless Rope Climbs Rep Scheme for the Push Press is: -Set 1 x 5 reps -Set 2 x 4 reps -Set 3 x 3 reps -Set 4 x 2 reps -Set 5 x 1 rep *Increase loads each set ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 8/15/17

    Tuesday 8/15/17

    WOD
    20 Minute AMRAP "Cindy" 5 Pull Up 10 Push Up 15 Air Squat HAPPY BIRTHDAY CLEIA! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 8/12/17

    Saturday 8/12/17

    PARTNER WOD
    3 Rounds for time: 42 Synchro Air Squats 21 Partner MedBall Sit-up (20/14) 14 Muscle Ups, accumulated (one person works at a time) HAPPY BIRTHDAY MARY S!! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Athlete of the Month

    Athlete of the Month

    If you read our newsletter in the mail this week, you've already seen who our Athlete of the Month is for August. (If you haven't received our newsletter, make sure we have your correct mailing information). We love hearing success stories through Strong Together Fitness and want to share these successes with everyone! Remember, everyone can do it...it just takes one phone call, email, visit to start... and trust me, you'll want to join in on the fun and success! Terry Gibson is a 55-year old grandma, Phys-Ed teacher, bird watching enthusiast who started CrossFit with us a little over a year ago and has seen tremendous results, both physically and mentally. Read more below... 1) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Somatotyping: Endomorphs, Mesomorphs, and Ectomorphs

    Somatotyping: Endomorphs, Mesomorphs, and Ectomorphs


    What is somatotyping?

    According to the Encyclopedia Britannica, the term “somatotype” refers to a classification of human physique/body type. The somatotype classification system is attributed to a psychologist W.H. Sheldon. Within the system there are three main classifications: ectomorph, mesomorph, and endomorph. These terms tend to denote extremes and a typical individual rarely falls on any of the three extremes but is usually considered a blend of two or all three with a tendency toward one. However, for the purpose of simplicity a person who is considered primarily ectomorph with a mesomorph influence is still deemed an ectomorph. In his work, Sheldon ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 8/11/17

    Friday 8/11/17

    WOD
    For Time: 10-8-6-4-2 Thruster (135/95) Burpee Box Jump Over (24/20") HAPPY BIRTHDAY BRANDON J! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - What are Macronutrients?

    What are Macronutrients?

    Nutrition, Macronutrients, grapes...what do these have to do with CrossFit? Nutrition is the most important part of getting results and maintaining them. It's one of our main focuses at Strong Together Hackettstown Crossfit. Coach Christine and I break it down in this weeks AMRAP... The different macronutrient categories are proteins, carbohydrates, and fats. You want to get each of these at EVERY meal! Obviously there are different parts of nutrition, but those are the main three you're looking to get to make sure your meals are well balanced. Each of those different forms of macronutrients has a different role that it plays. Different forms of energy are created from these ....

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  • Mobility, Mobility, Mobility

    Mobility…Do I really need it? Without a doubt, YES! I used to workout in the morning and never had time to stretch or roll before or after a workout because I had to get to work. There was no time after work because I had to run my kids around to all their activities. I can tell you, with all honesty, there were days that I could barely move. I was so sore and stiff my co-workers would ask me what happened. My workout schedule changed and I started working out at night but I still was not spending time on my flexibility or attacking those sore muscles. After my shoulder and hip surgery, I started to focus on preparing for the workout and my recovery. I always hit ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 8/9/17

    Wednesday 8/9/17

    WOD
    3 Rounds for time: 400 meter Run 21 Sumo deadlift high pulls (95lbs/65lbs) 12 Toes to bar ....

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  • Tuesday 8/8/17

    WOD
    Front Squat 2-2-2-2 Back Squat 2-2-2-2 * All sets over 80% HAPPY BIRTHDAY DAVE L! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 8/7/17

    Monday 8/7/17

    WOD
    EMOM for 24min: Minute 1: Row 20/15cal Minute 2: 2 Rope climbs, 15ft Minute 3: 3 Split Jerks (205/135) Minute 4: Rest HAPPY BIRTHDAY ANIYA M and BROOKE S! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 8/4/17

    Friday 8/4/17

    PARTNER WOD "31 Heroes" AMRAP (as many rounds as possible) in 31 minutes to honor the 31 Heroes who gave their lives on August 6, 2011 8-6-11 reps in memory of August 6, 2011 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24) Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off. ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 8/3/17

    Thursday 8/3/17

    WOD 3 rounds for time of: Kb Waiters Walk, 53/35 lbs, 50 m Kb Waiters Walk, 53/35 lbs, 50 m Farmers Walk (Kettlebell), 53/35 lbs Farmers Walk (Kettlebell), 53/35 lbs, 50 m 20 Ring Push-ups Run (medicine ball), 20/14 lbs, 200 m ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 8/2/17

    Wednesday 8/2/17

    WOD
    "Rich" For time: 13 squat snatches, 155/105 Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans, 155/105 U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan. Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more. ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Running an Obstacle Race

    Running an Obstacle Race

    Some of you have asked about ways to prepare for, or even what an obstacle race is. Today I am going to answer both of those questions. An Obstacle Course Race (OCR) is an event that spans a set distance with varying terrain and challenges (i.e. ring obstacles, wall climbs, heavy carries, spear throws, tire flips etc.) with time or even just completion being the goal. It is a mental challenge, as well as a highly physical one, and while it can be a lot of work it can also be a lot of fun. I know of many people who started out with a short mud run and got bitten by the bug, and now dedicate themselves to numerous Spartan Races a year. What are some ways I can prepare for ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 8/1/17

    Tuesday 8/1/17

    BASELINE
    500 M Row 40 Air Squat 30 Sit Ups 20 Push Ups 10 Pull Ups (V2, V3...) WOD

    2 Rounds for time: 25 Handstand Push-ups 50 Wall Ball (20lbs/14lbs) HAPPY BIRTHDAY STEPH M and LYNNE D ....

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  • Monday 7/31/17

    WOD
    Every 1:30 for 30 Minutes interval 1: 25/20 Cal Row Interval 2: 25 AKBS (53/35) Interval 3: 40 DU + 80 SU Interval 4: Accumulate :30 L-Sit ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 7/28/17

    Friday 7/28/17

    WOD
    10 Rounds For Time 5 Chest to Bar Pull-ups 10 Overhead Squats (75/55) 20 Double Unders HAPPY BIRTHDAY STEPH VASILE! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 7/26/17

    Wednesday 7/26/17

    WOD
    Running 1) Every 2 minutes for 4 sets Sprint 200 meters at the 10 minute mark: 2) Every 2.5 minutes for 3 sets Sprint 300 meters at the 20 minute mark 3) Every 3 minutes for 2 sets Sprint 400 meters ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 7/25/17

    Tuesday 7/25/17

    HERO WOD
    "Dallas 5" 5 minutes of Burpees Then, 5 minutes of: 7 deadlifts, 155/105 lb. 7 box jumps, 24/20-in. box Then, 5 minutes of: Turkish get-ups, 40/30-lb. dumbbell Then, 5 minutes of: 7 snatches, 75/55 lb. 7 push-ups Then, 5 minutes of: Rowing (calories) On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack. Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 7/24/17

    Monday 7/24/17

    STRENGTH

    Every 2 minutes for 5 sets 1 Cluster + 2 Thruster WOD
    10-9-8-7-6-5-4-3-2-1 Thruster (115/75) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Quality over Quantity

    Quality over Quantity

    This week, Coach Mike and I discussed the issue of Quality vs Quantity in regards to workouts at Strong Together Hackettstown CrossFit. "One of the things we've seen recently is people thinking they need to workout more instead of working out better or more intense. The time of your workout doesn't need to be three hours IF you're putting absolute effort into the hour that yo're here. Should I be doing workouts that are long and grueling and super heavy weights? Or should I do workouts that allow me to move a little quicker, a little bit faster, and still challenge myself with different strength aspects? That's what we want you guys to start thinking about... Are you challenging ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 7/21/17

    Friday 7/21/17

    STRENGTH
    7 mins to establish 5RM Push Press WOD
    10 Rounds for reps: 30sec of Burpees 30sec of rest 30sec of DB Push press (45lbs/30lbs DBs/hand) 30sec of rest HAPPY BIRTHDAY DOM GIORDANO! ....

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  • Thursday 7/20/17

    WOD 5 Rounds 30 Sit-ups 10 Power Cleans (155/105) 300 meter Run *BRING A FRIEND DAY* ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 7/19/17

    Wednesday 7/19/17

    WOD
    EMOM for 21min: Minute 1: 20/15cal Row Minute 2: 20 Wall ball shots (20lbs/14lbs, 10ft/9ft) Minute 3: rest ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 7/17/17

    Monday 7/17/17

    WOD
    For Time: 100 DU 50 HSPU 25 Squat Cleans (185/125) 50 Pull Ups 100 DU HAPPY BIRTHDAY COURTNEY DERR ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Defining your strength

    Defining your strength

    How strong is strong enough?
    The beauty of this question is that there is no universally correct answer. Your answer is entirely up to you. Obviously, the answer is “as strong as humanly possible” for athletes competing in power lifting, Olympic lifting, and Strongman, and similar sports. The rest of us must weigh our answer and pursuit of PRs against many other worthy goals. At face value, I want every single person that I encounter at Strong Together Hackettstown CrossFit to get stronger (and I fully support them wanting this for themselves). However, there comes a point when pushing your strength training above all else will bring more detriment than good. Any pursuit, ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 7/15/17

    Saturday 7/15/17

    PARTNER WOD
    Run 200 m Together 50 Shoulder To Overhead (135/95) Run 200 m Together 40 Shoulder To Overhead (155/105) Run 200 m Together 30 Shoulder To Overhead (185/125) Run 200 m Together 20 Shoulder To Overhead (205/135) Run 200 m Together 10 Shoulder To Overhead (225/145) Run 200 m Together HAPPY BIRTHDAY LAURA CULLEN ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - "Take it From Me"

    "Take it From Me"

    Injuries are a drag even if it is for only a few days. If we are in pain, it effects our daily life. That's the amazing part about our bodies. Our bodies tell us when there is something wrong. Unfortunately, we don’t always listen and end up causing more pain. Pushing through injury or pain is not the answer. Modify or scale down your workout until your pain subsides. Otherwise, you will prolong your injury. I say this because I’ve learned the hard way. Rewind seven years ago when I first experienced shoulder pain about a month after shoveling snow. I was not actively working out so I was shocked to be experiencing pain. I did seek medical attention and was prescribed ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 7/14/17

    Friday 7/14/17

    WOD
    30 Min AMRAP PARTNER 1: 500/400 m Row PARTNER 2: Max Distance DB Bear Crawl (35/20) PARTNER 3: Max Rep Single Leg Lateral Plyo Skier PARTNER 4: 50' Med Ball Crab Walk (20/14), then Max Reps RKBS(53/35) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 7/13/17

    Thursday 7/13/17

    WOD
    E2MOM for 8 Mins Jerk in Split Jerk Position 5 Reps Part 2 Every 2:30 for 6 Sets Behind the Neck Split Jerk HAPPY BIRTHDAY SANDY GALACIO ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 7/12/17

    Wednesday 7/12/17

    WOD "SCOTTY" 11 Min AMRAP 5 Deadlift 18 Wall Balls (315/210) 17 Burpee Over Bar Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time. Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne. Deem is survived by his wife, Jennifer; and children, ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday7/10/17

    Monday7/10/17

    WOD

    5x800 meter Run *rest 3 minutes between efforts. **Gymnastics work to be done during rest intervals: -First rest interval: Max Rep Strict Pull-ups -Second rest interval: 2x5 Beat Swing Stops (stop in control after 5th swing) -Third rest interval: 2 Sets of 3 for 1's -Fourth rest interval: 2 Sets of: 2 Swings + 1 Pull-up or Attempt + 2 Swings + 1 Pull-up or Attempt + Stop ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 7/8/17

    Saturday 7/8/17

    WOD
    With a partner complete 10 Rounds 10 Unbroken Push Jerks (135/95) 20 Unbroken Wall Ball Shots (20/14 lb ball to 10/9' target) 40 Double Unders *One person does 10 Push Press, 20 Wall Balls then 40 Double Unders, then the next person does 10 Push Press, 20 Wall Balls and 40 Double Unders....that would be 2 rounds. * HAPPY BIRTHDAY ANDREW PRYSLAK!* ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 7/7/17

    Friday 7/7/17

    WOD
    "GI Jane" For Time: 100 Burpee Pull Ups STRENGTH
    E2MOM for 7 Sets 1 Squat Clean + 1 Front Squat + 1 Split Jerk ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 7/6/17

    Thursday 7/6/17

    WOD
    50' Single Arm KB OH Carry, right (53/35) 50' Single Arm KB OH Carry, left 50 Sumo Deadlift High Pulls (95/65) 50' Single Arm KB OH Carry, right 50' Single Arm KB OH Carry, left 50 Box Jumps (30/24"") 50' Single Arm KB OH Carry, right 50' Single Arm KB OH Carry, left 50 Goblet Squats 50' Single Arm KB OH Carry, right 50' Single Arm KB OH Carry, left ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 7/5/17

    Wednesday 7/5/17

    WOD
    2K Row For Time SKILL
    Handstand Skill Work 1) 2 x 10-15 seconds HS Floor Position Drill 2) 2 x 10-15 seconds Incline HS Position Drill 3) 2-3 x 10-30 seconds Wall Facing HS Hold 4) 2-3 x 10-30 seconds Back Facing Wall HS Hold or Freestanding HS Hold ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 7/4/17

    Tuesday 7/4/17

    WOD
    Partner 20 Min AMRAP 80 Air Squat 70 Push Up 60 Burpee 50 Calories 40 Pistols 30 Ring Dips 20 DB/KB Thruster (53/35) 10 Muscle Ups HAPPY BIRTHDAY TERRY GIBSON ("t-Gibbs") ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 7/3/17

    Monday 7/3/17

    WOD
    "Baseline" 500m Row 40 Air Squat 30 Sit Up 20 Push Ups 10 Pull Ups STRENGTH
    Back Squat 8-4-8-4-8 HAPPY BIRTHDAY WILL BYRNES! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 7/1/17

    Saturday 7/1/17

    WOD
    With a partner, complete the following for time: Partner 1: 10 Clean & jerks Partner 2: 10 Clean & jerks Partner 1: 9 Clean & jerks Partner 2: 9 Clean & jerks Partner 1: 8 Clean & jerks Partner 2: 8 Clean & jerks Partner 1: 7 Clean & jerks Partner 2: 7 Clean & jerks ... Partner 1: 2 Clean & jerks Partner 2: 2 Clean & jerks Partner 1: 1 Clean & jerk Partner 2: 1 Clean & jerk (135/95) HAPPY BIRTHDAY CARRIE HUNG & JERI ENNIS ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 6/30/17

    Friday 6/30/17

    Muscle Up Skills and Drills (15:00-25:00)
    Toenail Spot Muscle Up Position Drills 1) 3x1 Pull and Pause 2) 3x1 Pull and Pause, Transition to Low Dip, Transition Back and Pause 3) 3x1 Pull and Pause, Transition to Low Dip, Up to Support WOD
    40 Double Unders 18 Pull-ups 40 Double Unders 15 Pull-ups 40 Double Unders 12 Pull-ups 40 Double Unders 9 Pull-ups 40 Double Unders 6 Pull-up 40 Double Unders ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Don't be a cherry picker

    Don't be a cherry picker

    Cherry Picking = The act of only going to workouts that you think are fun and easy, usually due to the fact that you feel you are or you are proficient in that main movement, movements, or repetition scheme. Unless you’re picking them from a delicious tree you should not be cherry picking. We all want to do a fun workout but the problem is if we only do fun workouts, or workouts that we are good at, we will stop growing and getting better. If we are always avoiding the workouts with back squats we will never get good at them. If we are always avoiding the workouts with body weight movements in them we are stunting our growth. The goal of CrossFit and what Strong Together ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 6/29/17

    Thursday 6/29/17

    WOD
    20 Front Squats (185/125) 40 Handstand Push-ups 60 Burpees 800 meter Run 100 Foot DB Walking Lunge (55/35) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 6/28/17

    Wednesday 6/28/17

    ARSENIO RODRIGUEZ
    "Arnie"
    With a single kettlebell: 21 Turkish get-ups, Right arm 50 AKBS 21 Overhead squats, Left arm 50 AKBS 21 Overhead squats, Right arm 50 AKBS 21 Turkish get-ups, Left arm (70/53) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 6/26/17

    Monday 6/26/17

    WOD 3 rounds for time of: Run 200m 12 Squat snatches (75lbs/55lbs) 21 push-ups as soon as the three rounds are completed, Take until the clock hits 20:00 to find 1 Rep Max Squat Snatch *** HAPPY BIRTHDAY BROOKE!! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 6/24/17

    Saturday 6/24/17

    Hero WOD
    "Horton" 9 Rounds For Time 9 Bar Muscle Ups 11 Clean and Jerks (155/105) 50 Yard Buddy Carry U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family. ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 6/23/17

    Friday 6/23/17

    WOD
    In teams of 4: 40 Minutes Partner 1- Run 400 meters Partner 2- Row max distance or Assault Bike Partner 3- Burpee with a jump to a 6" target Partner 4- Max Rep Jump Rope Single Unders **TOMORROW** YOGA 10:30 OLYMPIC LIFTING SEMINAR 12:00 ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 6/22/17

    Thursday 6/22/17

    WOD
    Deadlift 2-2-2-6-12 Accessory Work TBA :) *Don't forget: Yoga 10:30 Saturday! Olympic Lifiting Seminar is Saturday 12pm!! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - How Often Should You Workout?

    How Often Should You Workout?

    When to train, more or less. How much should you train? How many days should you workout? It all depends on you. We highly recommend that you spend 3 days a week in the gym. 3 hours, that's it. Less than 2 percent of your week should go to fitness. About 95 percent of your goals can be reached with proper nutrition and 3 classes a week. If you can only make 2 days, or even one, that is totally fine. Just try and do something somewhere. Maybe a 20 minute walk with your spouse or even a 20 minute yoga session at home. Just log some kind of activity and you will be just fine. Of course keep on proper nutrition. Remember even 1 day a week is exponentially better than NO days a ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 6/21/17

    Wednesday 6/21/17

    WOD
    3 Rounds For Time: 9 Strict DB Shoulder Press 15 Ring Dips 21/16 Cal Row Part II Strict Pull-up (supinated grip) 4-4-4-4 ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 6/20/17

    Tuesday 6/20/17

    WOD
    Every 2 minutes for 7 sets 1 Squat Clean + 1 Front Squat + 2 Split Jerks then Pause Front Squat (3 second pause in the bottom) 3-3-3 ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 6/19/17

    Monday 6/19/17

    WOD
    6 Rounds For Time: 3 Overhead Squats (165/115) 200 meter Run 1 Rope Climb (15') ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 6/17/17

    Saturday 6/17/17

    WOD
    As a team of 2, complete the following: 150 Hang DB Power Snatch, alternating arms (55/35) 100 Burpee Box Jump Overs (24"/20") 75 Power Ceans (135lbs/95lbs) 50 Front Squats (135lbs/95lbs) 25 Strict Ring Dips ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 6/16/17

    Friday 6/16/17

    WOD
    0:00-12:00 3 Rep Max Back Squat 12:00-15:00 1 Set of Max Rep Pull-ups 15:00-Completion 1 Mile Run ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 6/15/17

    Thursday 6/15/17

    WOD
    3 Rounds For Time: 21 Swings (53/35) 15 Box Jump Overs (24/20") 9 Front Squats (155/105) Choc Milk:
    1) Pick one of the following, NOT for time -With a partner do a 400 meter Double KB Front Rack Walk. *One person works while the other is resting. -Heavy MedBall Carry 2x100 meters -KB Zercher Carry, 1x400 meters -Light Medball Carry, 1x400 meters ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 6/14/17

    Wednesday 6/14/17

    WOD 5 Rounds 1 Minute Row Calories 1 Minute Rest 1 Minute Burpees 1 Minute Rest GYMNASTICS
    Toes to Bar Drills (45:00-55:00) 1) 3 x 3 Position Drill 2) 2 sets of 10 second Hollow Hold + Log Roll + 10 second Arch Hold + Log Roll 3) 2 sets of: 2 times through the following complex: 5 Tuck Crunch + Log Roll + 5 second Arch Hold + Log Roll 0" style="box-sizing:border-box;justify-content:flex-start;align-content:center;align-items:center;max-width:100%;display:flex;flex-direction:row;padding:8px;-webkit-transition:all 0ms cubic-bezier(0.25, 0.46, 0.45, 0.94);transition:all 0ms cubic-bezier(0.25, 0.46, 0.45, ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 6/13/17

    Tuesday 6/13/17

    Gymnastics Skill
    1) Handstand Hold 3 x 10 seconds 2) 3 sets of: 5 Pike Push-ups + 5 Push-ups STRENGTH
    Strict Press 10-10-10-10-10 *Do 8 reps of 3 DB Row Between Sets ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 6/12/17

    Monday 6/12/17

    WOD
    2017 Regional Workout #3 100 Foot Single Arm OH Lunge (80/55 lb DB) 100 Double Unders 50 Wall Ball (30/20 to 10/9 foot target) 10 Rope Climbs (15 feet) 50 Wall Ball (30/20 to 10/9 foot target) 100 Double Unders 100 Foot Single Arm OH Lunge (80/55 lb DB) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 6/8/17

    Thursday 6/8/17

    WOD
    EMOM 21 Minutes Min 1: 50 meter Farmers Carry (55/35) Min 2: 15/12 Cal Row Min 3: 5 Deadlifts (315/205) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 6/5/17

    Monday 6/5/17

    WOD
    Every 3 minutes for 7 sets 1 Hang Squat Clean to 1 Front Squat Cash Out: ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 6/2/17

    Friday 6/2/17

    WOD
    9-6-3 Power Snatch Push Press (155/105) rest 5 mins 18-12-6 Power Snatch Push Press (95/65) ....

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  • Wednesday 5/21/17

    Happy Birthday Coach Mike!!
    Strength
    Push Press Build to a heavy 3 rep in 10 minutes WOD
    For time: 45 Cal Row 45 Push Press (95/65) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 5/30/17

    Tuesday 5/30/17

    WOD
    Sumo Deadlift 3-2-1-3-2-1 Cash Out:
    EMOM 12 1. 15 V Ups 2. 12 Burpee 3. 60 DU ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Memorial Day Murph 5/29/17

    Memorial Day Murph 5/29/17

    MEMORIAL DAY WOD "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. For More Info on Michael Murphy, Visit HERE CLASSES: 8:00 AM and 9:30 AM ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 5/27/17

    Saturday 5/27/17

    WOD
    With a partner: Run 400 meters together 50 Handstand Push-ups, accumulated Run 400 meters together 100 Knees to Elbows, accumulated Run 400 meters together 150 Single Arm DB Snatch, accumulated (50/35 lb DB,alternate arms each rep) Run 400 meters together ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - A** to Grass!

    A** to Grass!

    “Butt back, knees out, weight in the heels, hips down below the tops of the knees!”
    How many times have you heard us say this in class? It’s probably something that pops into your mind as you go about your day. Not only in our squats but in other movements we do as well. In our push ups telling you to get your chest to the deck, or pull ups to fully extend your arms to the bottom and then pull up, and even in our presses to fully lock out overhead. It’s a broken record, we say it everyday and I’d go as far as probably every hour of our day. We have our reasons and I’m here to tell you why (if you’re not already sure). As ....

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  • Thursday 5/25/17

    *REMINDER* 5:30 AM, 6:30 PM and 7:30 PM Classes ONLY TODAY WOD

    For time: 2 Power Cleans (245/165) 6 Push-ups 4 Power Cleans (225/155) 12 Push-ups 6 Power Cleans (205/135) 18 Push-ups 8 Power Cleans (185/115) 24 Push-ups 10 Power Cleans (155/105) 30 Push-ups ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 5/23/17

    Tuesday 5/23/17

    GYMNASTICS
    3 Rounds Not For Time 10 Seconds L Sit Hold 2 Shoot Throughs + Push Ups 30' High ship Crab Walk WOD
    For Time: 15 Strict Pull Ups 20 Strict Press 35 Push Press 50 Push Jerk 15 Strict Pull Ups 20 OHS 35 Front Squats 50 Back Squats (75/55) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 5/22/17

    Monday 5/22/17

    STRENGTH
    Every 2:00 for 4 sets 3 pause back squats WOD
    15 min AMRAP 15 T2B 25' Front Rack Walking Lunge (53/35) 25' Walking RDL (53/35) 6 Turkish Get Ups (53/35) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 5/19/17

    Friday 5/19/17

    WOD
    For time: 25/20 Assault Bike Calories 50 Handstand Push-ups 75 Wall Balls, 20/14 lbs, 10 in 100 Double Unders 75 Chest-to-bar Pull-ups 50 Box Jump Overs, 24/20 in 25/20 Assault Bike Calories ....

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  • Monday 5/15/17

    PART 1
    10 Mins to build up to 3 Rep OHS WOD
    "Nancy" 5RFT 400 M Run 15 OHS (95/65) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 5/13/17

    Saturday 5/13/17

    PARTNER WOD
    1:00 per Station, 5 Rounds Walking Lunge AKBS Battle Ropes Plank Bike Rest ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Sore Today, Strong Tomorrow

    Sore Today, Strong Tomorrow

    Soreness I was recently talking with some new Strong Together members about soreness. They were talking about how sore they were and that their co-workers were saying you are too sore to work today. Lol. I right away think of the quote. "I'll do things today that you won't do so tomorrow I'll do things you can't do." When we first start working out we may have a bad association with being sore. Maybe you don't want to get to sore or I'm too sore to workout the rest of the week. The thing with sore muscles is that you earned it! I have been working out hard for about 10 years now, and when I get sore I can honestly say I am super excited about it. Because I earned it! I must work ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 5/12/17

    Friday 5/12/17

    STRENGTH 3x5 Weighted Ring Row WOD For Max Reps 5 Rounds 1:00 Max ring dip :30 Max strict pull up :30 Max sit up 1:00 Max back squat (155/105) rest 1:00 ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 5/11/17

    Thursday 5/11/17

    WOD
    5 Rounds For Time 5 Hang Power Clean (185/125) 10 Bar Facing Burpees 15 Deadlift (185/125) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Mother's Day Madness

    Mother's Day Madness

    Give that special person in your life the gift of fitness on this Mother's Day! As the years go by there are few things quite as important as laughter, family, and your health. We want you to put all three together this weekend. Come on in pre or post Mother's Day Fun, Saturday or Monday, to enjoy some fun workouts that will have the whole family sweating and laughing and for a slim few even crying :) Just Kidding.. Classes Saturday are at 8:30 and 9:30am. Classes Monday are 5:30, 6:30, 8:30 and 9:30am, followed by 4:30, 5:30, 6:30 and 7:30pm! Can't wait to see you all :) -Coach Mike ....

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  • Wednesday 5/10/17

    WOD

    For time: Run 1 Mile 60 DB Thrusters (50lbs/35lbs) 50 Box jumps (24"/20") 40 Toes to bar 30/30 DB Snatches, alternating arms (50lbs/35lbs) 20 Handstand push-ups 10 Rope climbs (15ft) HAPPY BIRTHDAY TO TIM KOELLER !! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 5/8/17

    Monday 5/8/17

    WOD 18 Min AMRAP 400m Run 20 Shoulder To Overhead (115/75) 75 Double Unders ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Saturday 5/6/17

    Saturday 5/6/17

    WOD

    10 Rounds 6 Toes to Bar 10 Double KB Front Squat (55/35 lb KB/hand) 100 meter Sprint/ Down and Backs ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 5/5/17

    Friday 5/5/17

    WOD 1,000m Row 50 Back Squats (135/95) 30 Single Arm DB Snatch, alternating arms (55/35) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 5/4/17

    Thursday 5/4/17

    WOD Every 4 Minutes for 5 Sets Push Jerk 2 Legless Rope Climbs Rep Scheme for the Push Jerk is: Set 1 x 5 reps Set 2 x 4 reps Set 3 x 3 reps Set 4 x 2 reps Set 5 x 1 rep *Increase loads each set ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 5/3/17

    Wednesday 5/3/17

    WOD "Filthy 50" 50 Box Jumps (24"/20") 50 Jumping Pull-ups 50 AKBS (35/26) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (45/35) 50 Superman's or BB Good Mornings 50 Wall Ball (20/14 lbs to 10/9 foot target) 50 Burpees 50 Double Unders Sweat Angel's Community Day is TOMORROW! Check out this Sweat Angel's link
    for more info on the Charity of the Month! ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 5/2/17

    Tuesday 5/2/17

    WOD
    Power Clean 3-3-3-3-3 then Deadlift 3-3-3 Chocolate Milk to follow
    ** Sweat Angels Community Day is this Thursday!!
    6:30am, 5:30pm and 7:30 pm classes!
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - BBQs, Beer, and Fun!

    BBQs, Beer, and Fun!

    The warm weather has arrived. That means leaving the family room and heading outside for some sunlight and fun! Every year around this time we get to meet some new people who are super motivated to start getting their health and fitness in line. We also see a big drop off in those that already had their health and fitness under control as they disappear into the never ending party of spring and summer. The sad part is that both of these people will work extremely hard to fix mistakes they made either during the colder months when they're hiding under layers of clothing, or mistakes made during the warmer months when adult beverages and snack foods make up the larger part of their diets. ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 4/28/17

    Friday 4/28/17

    WOD
    On a 20 Minute Clock Complete 25 Ring Dips 50 Thruster (75/55) 25 Ring Dips 100 ft Walking Lunge (55/35) *12 Minute Cap* Then in remainder of 20 minute clock, Establish 2 RM Thruster ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Adjusting Your Mindset; PR Your Positivity

    Adjusting Your Mindset; PR Your Positivity

    Feel like complaining today? DON’T! This blog post is going to be quite the contradiction while I complain about those who are negative and complain, just hear me out. Negativity is inevitable in our day to day lives, you’ll hear or see it everywhere you look in social media, the news, at work, at home. How do you overcome the negativity that slowly brews and spreads like wildfire? Think before you speak, or post, or comment on anything at all. I saw a quote recently that said; “If the words you spoke appeared on your skin, would you still be beautiful?”. Now I’m not saying that we are a gym full of complainers but there are days where ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 4/26/17

    Wednesday 4/26/17

    STRENGTH
    Every 2:00 for 10 Minutes (5 Sets) 3 Touch and Go Clean & Jerks WOD
    "Grace" For Time: 30 Clean and Jerks ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 4/25/17

    Tuesday 4/25/17

    WOD
    6-9-12-9-6 Chest To Bar Pull Ups Overhead Squats (155/105) Burpees Over Bar GYMNASTICS
    EMOM 8 Min Odd: (:20-:30) Handstand Hold Even: (:20) Hollow Hold ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 4/24/17

    Monday 4/24/17

    STRENGTH
    Front Squat 3-2-1-3-2-1-3-2-1 Cash Out
    EMOM AKBS Burpees Hollow Rock ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - EARTH DAY Saturday 4/22/17

    EARTH DAY Saturday 4/22/17

    PARTNER WOD
    For Time: 4x400m Run Accumulate 300 Double Unders 4x400m Run Accumulate 300 Double Unders *One Person Works at a Time* HAPPY BIRTHDAY JIM DODGE!
    ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 4/21/17

    Friday 4/21/17

    STRENGTH
    EMOM 10 Min 2 Power Snatch WOD
    "Randy" For Time 75 Snatches (75/55) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 4/20/17

    Thursday 4/20/17

    WOD
    Every 2 Minutes for 5 Rounds: 15 Handstand Push Ups 50' Double KB Front Rack Walk (70/53) Max Cal Row or Bike rest 2:00 ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 4/18/17

    Tuesday 4/18/17

    STRENGTH Split Jerk 1-1-1-1-1-1-1 (Last tested on Feb 1, 2017) Cash Out: EMOM Min 1: 8/6 Assault Bike Calories Min 2: 20 Sit Ups Min 3: :30 Taters ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 4/17/17

    Monday 4/17/17

    WOD
    "Cindy with a Deadlift" 20 Minute AMRAP 1 Deadlift (365/225) 5 Pull Up 10 Push Up 15 Air Squat ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Tuesday 4/11/17

    Tuesday 4/11/17

    STRENGTH
    3x10 Ring Support Hold 3x10 Bottom Dip Hold 3x5 Ring Dip


    WOD
    12 Min AMRAP 7 HSPU 7 Box Jump 7 DB Push Press (50/35) ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Monday 4/10/17

    Monday 4/10/17

    WOD PT 1
    Front Rack Reverse Lunge 4x6 WOD PT 2
    Tabata (:20/:10) Air Squat Sit Ups ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Friday 4/7/17

    Friday 4/7/17

    WOD
    On a 20 Minute Clock 5 Rounds For Time of: 7 Power Cleans (185/125) 8 Burpee Pull Ups (*15 Min Cap) In remaining time of 20 minute clock: Build to 1 Rep Max Power Clean ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Thursday 4/6/17

    Thursday 4/6/17

    WOD
    5 Rounds In two minutes, complete; 40 Double Unders 20 Wall Ball (20/14) Max Calorie Row with remainder of 2:00 Rest 2:00 ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Wednesday 4/5/17

    Wednesday 4/5/17

    HERO WOD "
    Liam" For time: Run 800 meters with a (45/25 lb) plate 100 toes-to-bars 155/105 front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a (45/25 lb) plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado. His friends remember him as a cut above when it came to fitness. He ....

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  • Group Fitness in Hackettstown - Strong Together Hackettstown - Are you away from the gym and in need of a Travel WOD?

    Are you away from the gym and in need of a Travel WOD?

    If you are on the GO and can't make it to Hackettstown CrossFit this week, you should definitely check out this list of exercises below. My personal opinion, I would take a number 1-100, find that workout, and do it! If you are bad at choosing numbers or you think you might cheat, then have a friend/family member or someone working at the front desk of your hotel pick a number for you! If the hotel has dumbbells then you can add those to most movements like squats or make a push up a press. You can be your own personal trainer when on vacation :) Get TONED, Lose some weight, and have FUN, all while enjoying your vacation! Warmup
    2 min Jump Rope or Jog 15-second Lunge and Stretch ....

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  • Monday 4/3/17

    WOD
    Baseline STRENGTH
    Every 3:00 for 6 sets 3 Push Press 5 Strict Pull Ups *Happy Birthday Frank Hung!* **Barbells For Boobs Saturday!!** ....

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  • Friday 3/31/17

    WOD
    "The Chief" AMRAP 3:00 3 Power Clean (135/95) 6 Push Up 9 Air Squats Rest 1:00 x5 ....

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  • Thursday 3/30/17

    WOD
    Every 2:00 for 8:00 Minutes 2 Tempo Overhead Squats Every 2:00 for 8:00 Minutes 1 Snatch Balance Every 2:00 for 10 Minutes 1 Hang Squat Snatch Cash Out: 400m Med Ball Carry on Chest ....

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  • Wednesday 3/29/17

    SKILL
    EMOM 6 Min Handstand Hold WOD
    10 RFT 10 Burpee 10 Box Jump *Barbells For Boobs T-Shirts/Tank Top orders are due Thursday 12pm. Order Forms at all facilities! ....

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  • Tuesday 3/28/17

    WOD Every 3 Minutes for sets: Front Squat Set 1: 5 reps Set 2: 4 reps Set 3: 3 reps Set 4: 2 reps Set 5: 1 rep Cash Out: 3 Rounds 10 Beat Swings 10 Toes to KB 10 Toes Over PVC ....

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  • Monday 3/27/17

    STRENGTH
    Bench Press/Floor Press 5x5 WOD
    "Helen" 3 RFT 400m Run 21 RKBS (53/35) 12 Pull Ups ....

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  • Saturday 3/25/17

    Partner WOD
    5 Rounds Each Partner 12 Deadlift 9 Hang Power Clean 6 Push Jerk * Weights Vary Each Round: Round 1 135/95 Round 2 155/105 Round 3 185/125 Round 4 155/105 Round 5 135/95 ....

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  • 3/23/17

    Guest Days! All Out KB swing, Slam ball, Ring row / db row, 30, 20, 10 AMRAP 3 min rest 1 min 5 rounds ....

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  • 3/22/17

    Workout of the Day
    Deficit Deadlift 3-3-3 Deadlift 3-3-3 Guest Days this Thursday Friday and Saturday
    . Bring in any friend, co-worker, neighbor or enemy :) Just shoot us an email at info@strongtogetherfitness.com so we can reserve a spot. Our biggest fundraiser of the year is here!
    Register for Barbells for boobs here
    https://fundraise.barbellsforboobs.org/team/109090 Donate to our team or create your own team under our page! Every single bit helps. We do this as our way to give back every year. Please join us in helping. ....

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  • Tuesday WOD Class 3/21/17 #iamstf

    2 Rounds 90 Air Squats 30 Push Press (95/65) Guest days this Thursday Friday and Saturday. Come on in and try a class out. See why we are #1 www.hackettstowncrossfit.com #iamstf Click on the link below to share the wod and tell your friends about Guest Days! ....

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  • Monday 3/20/17

    Run 400 Meters 15 Box Jump 10 Burpee Pull Up 5 Power Snatch (165/115) GUEST DAYS this Thursday, Friday and Saturday. ....

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  • 3/20/17

    Run 400 Meters 15 Box Jump 10 Burpee Pull Up 5 Power Snatch (165/115) GUEST DAYS this Thursday, Friday and Saturday. ....

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  • 3/18/16


    Tailpipe - Partner WOD

    Workout Description
    In teams of 2, complete 5 rounds for time of: 250 m Row Kettlebell Hold 53 lbs Partner A rows 250m while Partner B holds two 53# kettlebells in the front rack position. Kettlebells must stay above the chest. If the kettlebells drop below the chest, both partners must do 5 burpees. Mark your calendar Guest Days are March 23, 24, 25th. Bring in your friends and enemies :) ....

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  • 3/17/17 CrossFit Games Open 17.4

    Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row 55 handstand push-ups ....

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  • 3/17/16 Open 17.4 CrossFit Open New Jersey

    17.3 New Jersey - Hackettstown - Chester - Roxbury are throwing down in the open tonight! Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts, 225 lb.
    55 wall-ball shots, 20-lb. ball to 10-ft. target
    55-calorie row
    55 handstand push-ups

    ....

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  • 3/16/16


    4 Rounds
    50 Foot DB or KB Walking Lunge 25 Russian Swings Run 400 Meters ....

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  • How to Change Others





    How can you make a difference with people you don’t know?

    You may have heard the line, “You are the sum of the 5 people closest to you”? In work, family, life, and actually… also in fitness and health. People who associate with people who don’t take care of their health typically also don’t take care of their own health. They are influencing or are influenced. If someone is in an environment where their friends smoke and are over weight, studies show that that person will likely be or end up the same if they stay in that environment. Since you care about your health and fitness and you move towards that daily, the people closest to you are also ....

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  • Night Routine 3 Ways To Set Yourself Up To Win

    I was having a conversation with a friend of mine about having quite hours AKA none electronic hours in the house.
    Trisha and I try our best not to use electronics after 9:00PM. Some days it is harder than others but we do our best. It is good for your clarity and every single relationship around you. You can read, meditate, do mobility, reproduce, anything besides looking at a glowing piece of plastic. It is so important for your health to let your head wind down before bed. If you are going into a social vortex or cramming in late night work you may be going to bed with a very stressed-out head. I know that some of us have work that needs to get done it happens to me sometimes ....

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  • Exercise is Medicine?

    “You cannot exercise away a bad diet.”
    —Greg Glassman, CrossFit Founder and CEO If you haven’t ever heard Greg Speak, check out some youtube videos. Brilliant guy. You cannot exercise away a bad diet. Why did he say that and what does he mean? Well specifically he is battling big soda right now. All the sugar they are marketing to the world especially aiming campaigns at kids. Sugar is very bad for you. Here is a little clip To me it means that nutrition is 95 percent of your health and wellness. No one wants to hear it. We all want it to not be true. You can’t eat McDonalds and Pizza everyday and just hit the gym and think that you will see ....

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  • You are either getting weaker or stronger, period…

    A while back I made an effort to distance myself from commercials and TV news. I really feel like it is just a fear inducing brain rot. I know that sounds aggressive but it’s true. You never walk away from a commercial or tv news feeling good and excited to attack your day and your life. It is just bad news followed by.. get ready for bad news.. with persuasive & compelling marketing before, middle and after. So what would TV look like with no commercials?
    No cable but we have Netflix for sure. No car radio but satellite instead. This has been going on for about 3 years now with no commercials for Trisha or I. I try not to really play music in the car anymore either but ....

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  • The truth behind shake diets.. shakeology.. isagenix and the newest one..

    People always ask about protein shakes. There is so much information out there and so many people saying different things about it. There are some big misconceptions out there.
    For me I only drink protein shakes after my workout. Maybe if I’m in a rush and can’t cook breakfast. But I don’t drink them that often, for me I prefer to get in whole real food after my workout. But shakes definitely have their place when you need them you need them. We are always teaching the importance of eating recovery food or shake right after your workout. Now the truth about shake diets (everyone knows or has heard of someone on a shake diet that had lost all this weight). First ....

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  • please fail it shows you are trying

    We all get beat up occasionally. I can personally think of some major challenges that have happened in my life and even right now if I am honest. It is important for us to fail and fail often. When we fail we are getting ourselves on step closer to being successful. We can’t let that failure stop us or prevent us from pushing forward towards our goals. If you aren’t failing you aren’t trying enough. You are playing it too safe. When I get to the end I want to be scarred and leathered with a big huge smile on my face that I played the life game 100 percent. In the gym we want you to fail. We want you to try new things. We encourage it. If you try for a handstand push ....

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