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Home & Travel WODs


A lot of the time when you’re at home or traveling you need to get in a quick workout with minimal fluff. Fluff can be fun, but it’s not always necessary. Fluff might be fancy movements or lots of equipment or weird time domains. Whatever fluff means for you, this workout is great for when you’ve got no time for it. It’s another Street Parking inspired workout and all you need is yourself and some motivation to get moving! It may look simple, but simple doesn’t mean easy! Push the pace and it’ll burn. You’ll feel better after getting your sweat on.

2 Rounds of:

30 Air Squats

30 Burpees

30 Air Squats

30 Push Ups



Scenes From The Gym

See what we’ve been up to in the gym…



Home & Travel WODs


Sometimes it’s impossible to get to the gym. Life can get crazy with work, kids, school, travel, events, or whatever else you’ve got going on. Just because you can’t get in the CrossFit gym though, doesn’t mean you can’t get in a quick WOD at home or on the road. We’ll be posting quick & simple WODs that you can do almost anywhere with minimal equipment. Today’s is from Street Parking. It’s …

5 Rounds For Time of:

200 Meter Run

18 KB Swings

200 Meter Run

36 Air Squats

** Runs don’t have to be exact. If it’s nice out run down your drive way/street & back or around the house.

** KB swings can be subbed with DB Swings or odd object swings. You could even put some clothes or books in a backpack or carry on if you’re traveling and use that! Just remember to keep good form.

Sometimes a little movement is exactly what you need to feel good & stay on track!


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June Co-Members of the Month

Jersey Devil CrossFit's June Co-Members of the Month are...



Jaymie & Meredith!


These two lovely ladies started crossfitting with us back in January and we can't believe how much they have improved since then! We love seeing these two pees in a pod workout side by side night after night, pushing each other to try new things and work a little harder. They immediately fit right in with the 7:30pm crew (our Sassy Sweaters, as I like to call them) where we get equal parts grit, determination, laughs, and eye rolls from our members ;P

Jaymie and Meredith have both been putting in the work in our CrossFit classes, constantly working to master the basics. They both completed their first Murph just last week which is a huge accomplishment! We're incredibly proud of how far they've come and can't wait to see what the future holds for these two. 

Way to go Meredith & Jaymie!

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May Member of the Month

April showers brought May flowers... and a new Jersey Devil CrossFit member of the month!

This month's star member is....

Max Wilson!

Yes that's right, Shmaximus Wilson has definitely been catching our attention in the gym. Check out this transformation! Picture on the left is just about one year ago and on the right is him banging out thrusters in this year's open! 


Maxy has been taking time to improve himself in & out of the gym. Not too long ago he was eating an extra large gust of wind for breakfast and a cookie for lunch all while coming into the gym and pushing his body to its limits. Now he's taken huge steps to properly fuel his body and is seeing results because of it! The days of getting smoked on every workout by his beautiful wife are much less frequent ;P

We also commend him for working on his weaknesses. No one wants to come into the gym and work on something they're not good at or spend time improving mobility so that they can get into better positions. It can be frustrating and it's usually not instagram post worthy, but Max has been doing both of those things and we think that's really cool. We also know his ankles thank him. Keep on keeping on Maxamillion. 


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Kerri's Big Sendoff!

We're throwing an epic send off for our own Kerri Badessa before she leaves for Florida!!

When - Friday Night | April 28th

We'll be working out & then cooking out with burgers, chicken, & all the fix-in's! Come hang out with us! 

If anyone would like to bring something (food, drink, plates, cups, etc) we'll have a sign up at the gym all week!

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April Member of the Month

Our April Member of the Month is... 

Cindy Pierce!

Cindy just started CrossFit with us in September of 2016 and already she has hit some major CrossFit Milestones. We've watched her get her first kipping pullups, knock out her first double unders, and complete her first CrossFit Open all in such little time! We love Cindy's insatiable desire to keep learing & continue improving in the gym. Cindy is like a sponge in the gym, absorbing information she gets from coaches & from other members and because of that her lifting technique is continually improving & her PR's just keep going up! Cindy finished the 2017 CrossFit Open in 865th in her age group and we can't wait to see how much she improves over this next year. 

Keep killin' it Cindy!



Open Spotlight: 17.5

And just like that the final week of the Open came & went! Dave decided to end things with a spicy couplet of Thrusters and Double Unders... two movements that work harmoniously to suck all the breath from your lungs and life from your body. To add insult to injury, he made us do 10 rounds of them. Both cruel and pretty awesome. 

The Workout: 10 Rounds of..

9 Thrusters, 95/65#

35 Double Unders

40 minute time cap*

This week's workout was dominated by the ladies. We had amazing showings all around. To start, Kerri Badessa set the time to beat, completing all 10 rounds in just 10:20. Corie & Sam were right on her heels, each finishing in under 12 minutes! Sherri showed all the grit & determination when she got time capped on Friday night, but showed up on Monday with a solid plan and FINISHED the workout RXed in just under 30 minutes! 

On the men's side, it was Hank Rizzotte who came out on top! Work & an injury sidelined Evan & Connor respectively this last week. Big Rick put on a great show as well, currently sitting  in 9th on the masters leaderboard!

Top Times

RX Men Hank Rizzotte 10:23

RX Women Kerri Badessa 10:20

Scaled Men Joe Wilsbach 7:20

Scaled Women Lori Amos 7:14



Open Spotlight: 17.4

The redo is here! Every year Dave Castro gives us an opportunity to retest ourselves and see how far we've come, how much fitter we are, and how much we've improved over the past year or few years. This year, 17.4 was 16.4: a chipper composed of deadlifts, wall balls, rowing, & handstand push ups.

The Workout: 

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target / 14-lb ball to 9-ft target
55-calorie row
55 handstand push-ups

Spoiler Alert... Everyone was so much fitter!!

We are incredibly proud to see all our Open athletes crush their scores from last year! Hank Rizzotte came out on top this week, with a whopping 251 reps! It was so awesome to watch everyone fight for their reps this year. Fun fact: Corie & Sam tied in reps on 16.4 (getting through 10 handstand push ups each) AND tied again this year in 17.4 (getting through 29 handstand push ups each)! Twinsies.

Top Scores

Male RX Hank Rizzotte 251 Reps

Female RX Corie Adamucci 194 Reps (9:09 tie break)

Female Scaled Lori Amos 244 Reps

Only 1 week left! What till Dave come up with next??