www.crossfittherack.com

Thank you for visiting our website. We developed this website to be used as a tool for motivation and education. We have provided our clients and guests as a one stop approach towards everything CrossFit. Scroll down this page as you will find our daily WODS, announcements, cool thoughts as well as updates and links for all CrossFit info.

In coordination with our partnership with Gold's Gym Paramus, we have a fully functional Crossfit gym offering a variety of programs consisting of group classes as well as private and semi-private training sessions. We are currently offering 33 classes per week and programs designed for all people newly acquainted with and already integrated in Crossfit.

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We are proud to announce the introduction of our Crossfit Endurance team to our list of programs and services. Please go to our CFE page regarding announcements, scheduling, and pricing. We will have a constant stream of everything CFE on that page so please check back daily if you are in the CFE program.

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Crossfit The Rack is proud to announce that we are an officially sanctioned training facility for those individuals looking to participate in the Civilian Military Combine.

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Spartan Race is on a mission to get you active, healthy, excited & return to our ancient roots where running through woods, getting dirty, & facing adversity was part of everyday life. Our events are all about challenging today’s perception of normal.

Our events challenge the familiar, today’s perception of normal living and getting you out of your comfort zone! At Spartan Race, we do this every everyday and it shapes everything we do.

* 20% off discount code use "therack" at checkout

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We have made a few changes to our TRX Suspension Training class schedule. The class is a fee based class and details are available on our schedule/prices page or click on the link to download for more information. Spots are limited each class so sign up's will be required.

TRX 11 SCHEDULE.pdf

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Crossfit KIDS Class is back in full swing. Our currently schedule is revolving throughout the year so check back here for any changes. The class is available for most ages and is held every Monday, Wednesday, & Friday from 4:15 pm to 5:15 pm. Please consult a staff member for more information.

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Follow our own Dan Sullivan as a contributor for VPX Sports & Supplments.

Dan's article on Metabolic Conditioning can be found by clicking here.
Dan's article on Fitness Defined can be found by clicking here.
Dan's article on The Importance of Body Weight Training can be found by clicking here.
Dan's article on Weightlifting vs Weight Lifting can be found by clicking here.
Dan's article on What I Learned at the Crossfit Endurance Seminar can be found by clicking here.
Dan's article on What I Learned at the Crossfit Endurance Seminar Part 2 can be found by clicking here.

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Row / Run / or Jump Rope for 5 minutes

Forward Lunge Stretch

Handwalk

Plank 2 minutes

Side Plank 1 minute each side

30 Pushups Pose Opposites

25 Single Leg Hip Bridges

SB Lateral Roll x 30

SB Twists x 30

SB Hip Extensions x 15

SB Knee Tucks x 15

SB Skiers x 30

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WOD:

Make Up Day or:

15-13-11-9-7-5-3-1

Thrusters (95/65)

Pushups

WOD:

4 Rounds:

Run 400 Meters

50 Situps

WOD:

4 Rounds:

Run 400 Meters

50 Squats

Skill: Snatch 5-5-3-3-3-1-1-1-1

WOD:

15-13-11-9-7-5-3-1

Dead Lift (225/155)

Ring Dips

Skill: Tabata Box Jumps (30/24)

WOD:

7 Rounds:

Thrusters (95/65)

Pullups

*Spend 60 seconds at each station; the clock does not stop but the athlete may

** Record total number of reps for each

Homework: Row 5K