Manasquan:  732-964-4343  |  Avon:  732-988-1555 [email protected]

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!

Rest Day?

Not!! At CFJS we never rest. We have classes every day but Sunday.  WOD: Five rounds of Row: 500mSwings: 20 Record Splits and total time of workout.Here’s a cool picture of Jim doing a muscle up, even though it has nothing to do with todays...

Happy Thursday

If you are looking for some last minute gift ideas, how about a CrossFit Jersey Shore gift certificate.  It’s the gift that keeps on giving the whole year! Today’s Training Dead Lift  3,3,3,3,3Pullup/ weighted pullup 3,3,3,3,3Kb/db Press...


Todays Circuit Pushpress KB/DB Band Pullup Sit ups Swings/Snatch Rower/Airdyne Squat hold Pushups Rope climb Back extension

Tuesdays Training

Do as many rounds as you can in 15 min of: Kettlebell Snatches 10 (5r/5l)Slamball 15Jumping Pullups 20


Here we go!  Break it up how ever you like. Reps:40/30/20/10Rower: 500m each round Swings pullup, jumping pullup or ring row thrusters or wall ball sit up rower


"Kettlebell Mania"  We love our kettlebells. Swings Push press Squat/Clean 1 arm row Snatch Sit up Row 500m 4 rounds: 30/30, 30/25, 30/20, 30/15 seconds on and off.

Rest Day

If you want.  If not, do something.  Get off your chair and get your body moving.

WednesdayTraining Tip

One of the great things about the "CrossFit" method is the scalability of the exercises.  For example, anyone can perform the push up. Here is the progression of the push up from the wall to the rings. If the athlete cannot perform a push up off the...

Another Great Day

It’s another great day here at the Jersey Shore, a great day to train!  With the weather agreeing with us again, make sure to get outside a some point today. Today’s Training 800 m row or run40 kettlebell swings20 pull ups400 m row/run30 swings15 pull...

"The Olympic Lifts"

After going to the Olympic Lifting workshop at CrossFit Philly two weekends ago, I decided to practice my new skills.  It was such a nice day on Thursday, so I put the kettlebells down and took the bumpers and the bar outside and gave it a go.  Greg Mihovich...