Welcome to the Training Room’s Workouts Page.  This page will give you access to about 4,000 workouts we have been posting since 2006, 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 live workouts.  There are pages and pages of them for you to choose from.  Have a great workout!

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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...


Today’s warm up and skill work: We did three rounds 10 face-the-wall squats10 push ups10 OHS10 med ball cleansToday’s Training Circuit: 4 rounds of work/rest of 30/30,30/25,30/20,30/15 kb clean/squat press Rope jumping pull ups or flying armbars kb swing...

Wednesday Tip

Master the Rings If you’re looking for a great  a piece of equipment for home, try a set of rings.  Rings are reasonably priced, versatile, highly effective, take up no space , and strengthen the "core" like nothing else.  Do want freaky...