30 days have September...

Check out and register for The CrossFit OTG Open Fitness Challenge Saturday November 13, 2010 here.  Tell your friends and family to save the date to compete or to cheer you on!!

FGB V finishing poses

Lift:
Back Squat
5-5-5
(Last completed 9/23/10)


WOD:
"Funhouse"
5 Rds
5 Power Cleans @ 75% of 1 rep max
5 HSPU


Post loads, time and thoughts to comments.

Relaying info...

Check out and register for The CrossFit OTG Open Fitness Challenge Saturday November 13, 2010 here.  Tell your friends and family to save the date to compete or to cheer you on!!

"Isabel"
30 Snatch 135/95lbs
(Last completed 4/16/10)


CA$H OUT:
For time:
Rope Climb
3 Ascents - 20/15ft
(each timed separately)
(Last completed 8/27/10)

Crawl through the fire...

Lift:
Press
1.1 x 4 - (Rack weight after 1st rep for 10 sec, then press 2nd rep)
(Last completed 9/1/10)


WOD:
"Johnson"
50 Box Jumps 24"
then:
3 Rds
10 Burpees
10 Push Press 95/65lbs
then:
50 Box Jumps 24"


Post loads, time and thoughts to comments.

Check out and register for The CrossFit OTG Open Fitness Challenge Saturday November 13, 2010 here.  Tell your friends and family to save the date to compete or to cheer you on!!

Somebody check my pants....

The Warm-Up to the Event....

Lift:
OHSQ
5-5-5 @ 31X1
(Last completed 8/12/10)


WOD:
"SOBER"
15-12-9
Squat Cleans 155/105lbs
Pull Ups C2B


Post loads, time and thoughts to comments.

Times are changing...

Rest Day!!

Thank you to everyone who visited, participated, volunteered, coached, and helped in anyway possible to help make our Grand Opening a success!!

We appreciate all of your continued support and are looking forward to our OTG OPEN Fitness Challenge November 13, 2010

More details to follow!!

We are a supportive species by nature...

"Fight Gone Bad"

3Rds - 1 min of AMRAP of each exercise with a 1 min rest after each round

Wall Ball 20/14 lbs

Sumo Deadlift High Pull 75/55lbs

Box Jumps 20"

Push Press 75/55 lbs

Row (Cal's)

Post total and thoughts to comments.

(Last done 2/15/10)

There will be no classes in EHT on Saturday,

get to Williamstown for FGB!

You must be a limousine...

"The River"
3 Rds
10 Ring Dips
10 FRSQ 135/95lbs
15 Push Ups
25 Sit Ups
Rest 30 sec btwn Rds


CA$H OUT:
Weighted Pull Ups
3-3-1-1
(Last completed 7/30/10)


Post total time, loads and thoughts to comments.


The River - All rounds are to be done as quickly as possible w/ absolutely no pacing.

Grand Opening - Tomorrow!!!

Williamstown - Off The Grid

1165 N. Tuckahoe Rd

Williamstown, NJ 08094

Saturday 25, 2010

10am to 2pm

Registration for workout and heat assignments will be from 10-10:30am

10:30 Review of Standards and Workout

Each Heat will have a limited time to warm-up.  Make great use of the time you're given after a heat has finished.

1st Heat scheduled to start about 11am

More specific heat times, warm-up times and details will be known the day of the event

Hope to see you all there!!

Workout participants be sure to bring your donation for FGB V!

Be sure to purchase a limited OTG FGB V T-shirt!!

There will be no classes in EHT on Saturday,

get to Williamstown for FGB!

Let my people go...!

Lift:
Heavy Back Squat
3-3-3
(Last completed 8/30/10)

WOD:

"The Corpse"

12-9-6

Clean and Jerk 155/105lbs

Box Jump 40"/32"

Post loads, rounds and thoughts to comments.

Grand Opening - Saturday!!!

Williamstown - Off The Grid

1165 N. Tuckahoe Rd

Williamstown, NJ 08094

Saturday 25, 2010

10am to 2pm

Registration for workout and heat assignments will be from 10-10:30am

10:30 Review of Standards and Workout

Each Heat will have a limited time to warm-up.  Make great use of the time you're given after a heat has finished.

1st Heat scheduled to start about 11am

More specific heat times, warm-up times and details will be known the day of the event

Hope to see you all there!!

Workout participants be sure to bring your donation for FGB V!

Be sure to purchase a limited OTG FGB V T-shirt!!

There will be no classes in EHT on Saturday,

get to Williamstown for FGB!

You're the only one I'm dreaming of...

From the Off The Grid Archives

Lift:
Heavy Bench Press
3 sets of 5
(Last completed 9/3/10)


WOD:
"Nitrogen"
5 Rds
5 OHSQ 135/95lbs
8 T2B
10 Lateral Burpees

Post loads, time and thoughts to comments.

Grand Opening - Saturday!!!

Williamstown - Off The Grid

1165 N. Tuckahoe Rd

Williamstown, NJ 08094

Saturday 25, 2010

10am to 2pm

Registration for workout and heat assignments will be from 10-10:30am

10:30 Review of Standards and Workout

Each Heat will have a limited time to warm-up.  Make great use of the time you're given after a heat has finished.

1st Heat scheduled to start about 11am

More specific heat times, warm-up times and details will be known the day of the event

Hope to see you all there!!

Workout participants be sure to bring your donation for FGB V!

Be sure to purchase a limited OTG FGB V T-shirt!!

There will be no classes in EHT on Saturday,

get to Williamstown for FGB!

Looking to the sky....

Lift:
Snatch Complex
3 sets
1 High Hang SQ Snatch
1 Hang SQ Snatch
1 Power Snatch
x 2
(Similar Lift 9/8/10)


WOD:
"Ammunition"
3 Rds
30 Med Ball Cleans 20/14lbs
15 Pull Ups
400 m Run


Post loads, time and thoughts to comments.


Snatch Complex - Each set consists of doing the complex twice

Grand Opening - Saturday!!!

Williamstown - Off The Grid

1165 N. Tuckahoe Rd

Williamstown, NJ 08094

Saturday 25, 2010

10am to 2pm

Registration for workout and heat assignments will be from 10-10:30am

10:30 Review of Standards and Workout

Each Heat will have a limited time to warm-up.  Make great use of the time you're given after a heat has finished.

1st Heat scheduled to start about 11am

More specific heat times, warm-up times and details will be known the day of the event

Hope to see you all there!!

Workout participants be sure to bring your donation for FGB V!

Be sure to purchase a limited OTG FGB V T-shirt!!

I could use somebody...

"Diane"
21-15-9
Deadlifts 225/155lbs
HSPU
(Last completed 3/30/10)


CA$H OUT:
Muscle-Ups
3 sets of 3
If you're unable to do Muscle-Ups, work on technique.
Sets should be unbroken and weighted if possible.
(Last completed 3/13/10)


Post time, loads and thoughts to comments.

Grand Opening - Saturday!!!

Williamstown - Off The Grid

1165 N. Tuckahoe Rd

Williamstown, NJ 08094

Saturday 25, 2010

10am to 2pm

Registration for workout and heat assignments will be from 10-10:30am

10:30 Review of Standards and Workout

Each Heat will have a limited time to warm-up.  Make great use of the time you're given after a heat has finished.

1st Heat scheduled to start about 11am

More specific heat times, warm-up times and details will be known the day of the event

Hope to see you all there!!

Workout participants be sure to bring your donation for FGB V!

Be sure to purchase a limited OTG FGB V T-shirt!!

Now that looks like it could work...

Rest Day!!

Hey OTG! I wanted to let everyone know that we are now offering a FREE intro class every Saturday morning at 9:30 in both locations! We feel this is a great way for us to expose new people to the wonderful world of CrossFit!

The class will run for an hour, and consist of a quick rundown of what CrossFit is, a warm-up with instruction on the movements, and the workout itself.

We think the group class setting is the best way to truly capture the "atmosphere" and "experience" of what it's like to workout at the best CrossFit facility in Jersey! If you have any friends or family who want to come try us out, awesome! They don't need to call or email, just come in on Saturday morning ready to work out. You are more than welcome to come too! If you have any questions, hit us up!

How many hours does Joe have?...

WOD

"Serpent"

10 Squat Cleans 115/85
20 Pullups
30 Over Head Squats 115/85
20 Pullups
10 Squat Cleans 115/85

Cash Out
500 M Row...FAF

Post your times and what you think FAF stands for...

Hey OTG! I wanted to let everyone know that we are now offering a FREE intro class every Saturday morning at 9:30 in both locations! We feel this is a great way for us to expose new people to the wonderful world of CrossFit!

The class will run for an hour, and consist of a quick rundown of what CrossFit is, a warm-up with instruction on the movements, and the workout itself.

We think the group class setting is the best way to truly capture the "atmosphere" and "experience" of what it's like to workout at the best CrossFit facility in Jersey! If you have any friends or family who want to come try us out, awesome! They don't need to call or email, just come in on Saturday morning ready to work out. You are more than welcome to come too! If you have any questions, hit us up!

She makes my schedule...

WOD

"Dark Elf"

30 Wall Ball 20/14 Then...
3 Rounds w/1 bar of...
9 Deadlifts 155/105
6 Power Cleans 155/105
3 Snatch 155/105
30 Wall Ball

Cash out
Work on a Weakness, Foam Roll, etc....

Post your time, thoughts, and Chuck Norris quotes to comments...


Hey OTG! I wanted to let everyone know that we are now offering a FREE intro class every Saturday morning at 9:30 in both locations! We feel this is a great way for us to expose new people to the wonderful world of CrossFit!

The class will run for an hour, and consist of a quick rundown of what CrossFit is, a warm-up with instruction on the movements, and the workout itself.

We think the group class setting is the best way to truly capture the "atmosphere" and "experience" of what it's like to workout at the best CrossFit facility in Jersey! If you have any friends or family who want to come try us out, awesome! They don't need to call or email, just come in on Saturday morning ready to work out. You are more than welcome to come too! If you have any questions, hit us up!

Five Guys....

Lift
Push Jerks
1.1 x 5 sets
(1 Push Jerk, rack weight for 10 seconds, 1 Push Jerk equals 1 set for 5 sets. Rest as needed between sets.)

WOD
DU/KB/PJ
4 Rounds
50 Double Unders
30 KB Swings 1 1/2-1P
10 Push Jerks 135/95

(last completed 12/08/09)

Hey OTG! I wanted to let everyone know that we are now offering a FREE intro class every Saturday morning at 9:30 in both locations! We feel this is a great way for us to expose new people to the wonderful world of CrossFit!

The class will run for an hour, and consist of a quick rundown of what CrossFit is, a warm-up with instruction on the movements, and the workout itself.

We think the group class setting is the best way to truly capture the "atmosphere" and "experience" of what it's like to workout at the best CrossFit facility in Jersey! If you have any friends or family who want to come try us out, awesome! They don't need to call or email, just come in on Saturday morning ready to work out. You are more than welcome to come too! If you have any questions, hit us up!

Smokin...

Thanks OPT for posting a funny vid!

WOD

"Fifty For A Few"
50 KB Swings 1 1/2-1P
50 Air Squats
50 Ring Pushups
50 Jump/Switch Lunges
50 Push Press 45/35
50 Hollow Rocks

Rest 5 Minutes

Cash Out
1 Minute AmCap x3
Calorie Row

Post your times and thoughts to comments!

14 Fantasy Teams...seriously

Lift
Heavy Thrusters
3-3-3

WOD

"Panda"
5 Rounds
10 Front Squats 135/95
15 Sit Ups

Cash Out
Foam Roll Out Your Quads!

Fork....down

WOD

"Bush League"

2 Min Amrap
Deadlifts 275/185
Rest 30 seconds
3 Min Amrap
Burpee Box Jumps (24")
Rest 30 seconds
4 Min Amrap
Double Unders

Cash out

Ring Dips
3 sets of 3 reps
@31x1 Tempo

Ring Dips can be weighted or if you're unable to do an unassisted ring dip, choose a harder band and work on full range of motion.

Post your totals to the comments people!

UPDATED SCHEDULE

All sessions in EHT on Saturday are moved to one session @ 8:30am

There will be no 3:30 session on Thursday in Williamstown

FREE Session on Saturday's 9:30am in both Williamstown and EHT

It just so happens that...

CrossFit OTG tackles the McGuire AFB 10K Mud Run (Missing in Pics is Kevin!)

REST DAY!!

Our Off The Grid Grand Opening 

is less than 2 weeks away!! 

Who haven't you told yet?!

Contribute to the Fight Gone Bad V Fundraiser
by registering here under our Off The Grid gym


Running is a SKILL!!  
If you hate running, then you need to develop the skill.  It's just like working on your kipping pull-up.  We work on it to get better at it.
If you enjoy running, then now is the time to hone your skill and improve your cadence and foot strike. 
Sign up now for the CrossFit Endurance Certification in March 19, 20 to reserve your spot!  The certification will help you to develop the mechanics to run properly and give you the opportunity to see actual video of your stride and it's improvement.
The certification will fill up quickly due to the amount of people who want to run comfortably and pain free.
Read more about what the Cert has to offer and Register now here!!

This is who I really am...

Tony out-stretched in his Roll Out

Jen ready to explode in jumping squat

Bambi flipping tires

Lift:
Snatch Balance
3-3-1-1-1
(Last completed 8/16/10)

WOD:

"Pokey"

10 min/AMRAP

3 Power Cleans BW

6 Burpees

(Last completed 3/10/10)

Post loads, rounds, and thoughts to comments.

What would you do...?

Homemade Protein Bars

Check out Terry's website and recipes here!

"Jackie"

1000m row

50 Thrusters 45lbs

30 Pull Ups

(Last completed 3/8/10)

Post time, total and thoughts to comments.

CA$H OUT:

3 min/AMRAP
Double Unders

This Afternoon...

"ZEUS"
5 Rds
10 Push Press 95/65lbs
5 Ab Rolls w/ bar
10 SDHP 95/65lbs


Post time and thoughts to comments.


CA$H OUT:
Review of Kipping/Butterfly Pull Up

Live forever in me....

Lift:
5 Ascending Sets
Power Snatch + Hang Snatch + OHSQ


WOD:
"ARES"
12min/AMRAP
5 Pull Ups
10 Jumping Squats 45lbs


Post loads, rounds and time to comments.

We're just ordinary people....

Congratulations to Matt Mazzoni on obtaining his CrossFit Level 1 Training Certificate!!

Skill:
7 min
HandStand Push Up Ladder
Unbroken - Complete 1, then 2, then 3, etc until you are unable to do them unbroken or the 7 min is finished

WOD:

"The Russian"

Tabata Sit Ups

then:

5 Rds

15 Push Ups

15 KB Swings 1.5/1 pood

(Last completed 3/3/10)

Post HSPU, tabata score, time and thoughts to comments.

(10 sec rest between Tabata Sit Ups and the 5 Rds of work)

How many sessions...?

Rest Day!!

LABOR DAY!!

There will be no sessions Today 

Sept. 6th, 2010

Advantages.....

Rest Day!!

LABOR DAY!!

There will be no sessions tomorrow 

Sept. 6th, 2010

Incredible Joe....

"Brutality"

Teams of 2:

50 Squat Cleans 135/95lbs
100 K2E

Row 2K

200 Double Unders

100 Push Ups  '10 Games Standard

Teams of 2:  You may start at any exercise, but must complete the total # of reps/meters before moving onto the next movement.  You pick your own order of movements.  Reps can be broken up between the two athletes however you wish.

Post time and thoughts to comments.

LABOR DAY!!

There will be no sessions on Monday Sept. 6th, 2010