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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Wendnesday Training

CrossFit Warm up:  3 rounds of Samson stretch 10 OHS 10 pushups 10 situps 10 back extensions The WOD: 5 rounds for time of Row:200m or bike 1min Thrusters or Wall ball 20 Jumping pullups 20 Kb swing/snatch 20 Sit up 20 The Finisher: Hold each of these for 1 min....

Welcome Back

Get’er done today!  After engorging yourself with food and beverages, it’s great day for physical activity.Here’s one to try: Row: 800 mSwings 40Jumping pullups 20Row: 400 mSwings: 30Jumping pullups:15Row: 200mSwings: 20Jumping pullups: 10...


Go out and run or walk a 5k  today.  While your at it, have a very safe and and happy holiday!  We will see you on Tuesday.

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.