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Welcome to the Training Room’s Workout’s Page.  This page will give you access to about 4,000 workouts we have posted over more than 10+ years giving you a seamlessly never-ending inventory of workouts you can use in your own life at home, when traveling, during the holidays, and more to keep your endurance high, and keeping you in shape wherever you are!  Take a look at the Training Room workouts.  There are pages and pages of them for you to choose from.  Have a great wor,out!


Give this a shot today.  Scale it as needed. The Filthy Fifty For time: 50 Box jump, 24 inch box  /if needed use a smaller box or do stepups50 Jumping pull-ups/ sub ring rows for jumping pullups if needed50 Kettlebell swings, 1 pood /or use a lighter kb if...


Our annual twelve week weight loss challenge just came to an end and the results are in. Men: Joe Oldakowski ( AKA Joey Oey) lost a total of 21 lbs.Women: Cindy D lost 13 lbs. Congrats!! Joey Oey, the aftermath


It’s a great day to break loose out doors.  Go get some outdoor action!Up the river/down the river Set up five pair of kettlebells or dumbells in ascending order and do: 5 dead lifts five cleans five push presses five front squats Starting at the lightest...

CrossFit and "300"

Did the cast of 300 train with CrossFit? Watch the 300 Training Video  and see for yourself. Notice any familiar sights?  With the recent hype of the movie “300” and all the workout video footage, we’ve had a few inquiries about CrossFit training.  Mark...


Try this one for time: Do four rounds decreasing the row by 100 meters each round. 500 m rowKb snatches 10R/10LPush ups 20Sandbag cleans 20Jumping pull ups or ring rows 20 Sit ups 20 Subscribe to the CrossFit Jersey Shore newsletter


Opposing movement patterns: 30 seconds on each/2x with 1 minute rest between each couplet. Jumping pullups 30 sec.Sand bag thrusters 30 sec. Kb swings 30 sec.slam ball 30 sec. sit ups 30 sec.back extensions 30 sec. Kb high pull 30 secpower rope 30...

Wednesday Tip

Here’s a great drill you can do to help perfect your squat.  We use this as part of our warm- up to reinforce perfect squat technique.  The face-the-wall squat will force you to keep the weight on the heels, and low back arched during the squat. ...


Row 5x500m Record splits and row easy 250m recovery  between intervals.


"Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups10 Push-ups 15 Squats Get ready for some beach training!

Happy St. Patty's Day!

Today’s Torture Sandbag front squat Mtn. Climber Kb high pull/snatch pull/snatch db push press Rower or jump rope slam ball rotational slam ball push ups ring row/jumping pullups Another slamball...