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Who Needs Mobility?

Sometimes in the gym we focus so much on lifting bigger weights and getting gymnasty that we forget about an essential part of our health and success in the gym… mobility.


Great mobility is having the ability to perform functional movement patterns with no restrictions in the range of motion (ROM) of those movements.

Think about that. Can you move all our joints through their full range of motion? Can you get into a front rack, overhead position, or the bottom of a squat without any struggle? Can you do it fatigued or without any pain, tightness, or other restrictions?

If you’re answering a lot of no’s you could most definitely benefit from adding mobility work into your routine... Actually even if you answered yes to all those questions, you could still probably benefit from adding in mobility work if you don’t already!

Benefits of increased mobility…

  • Decreases the chance of injury. Any restrictions to range of motion in any joint increases the risk of injury in that joint, especially when we’re talking about adding weight or intensity!

  • Keeps joints healthy. Working on mobility increases blood flow and healthy synovial fluids in those target areas, literally ensuring that you’re a well oiled machine!

  • Can allow us to get stronger. If our mobility is crap and we can’t get into all of the parts of a movement, then there’s no way we can get stronger in all parts of a movement. Full range of motion allows us safely train and strengthen an entire movement!

What to do for mobility??

You can do one or any combination of the following for at least 15 minutes to count it for your mobility work during the challenge…

  • Massage - Yes massages count! Letting someone else do the work is a life hack in our book.

  • Foam Rolling

  • Stretching

  • Yoga

  • Dynamic Joint Mobility - this is when you actively move the joint through it’s full range of motion with the goal of good movement practice


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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??



Open Spotlight: 17.3

We're a little late on our 17.3 review!! Better late than never. 17.3 was an epic battle of strength. This workout was all about the snatches. You had stay smooth and composed under some big weights to get the best score on this one. 

The Workout: 

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95/65 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135/95 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185/135 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225/155 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245/175 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch, 265/185 lb.

*If all reps are completed, time cap extends by 4 minutes.

We saw some more awesome efforts by everyone on this workout! 

In the end, it was sir Evan Smith with the top score! He tied Connor Wilsbach and Sal Petetti in reps, but squeaked by them with a faster tie break time of 9:20! Another notable performance was by miss Samantha Wilson! She also tied with Corie & Kerri, but destroyed them with the speediest tie break time of 6:39. 

Top Scores

Male RX Evan Smith 129 Reps (9:20 tie break)

Female RX Samantha Wilson 80 Reps (6:39 tie break)

Male Scaled Rick Amos 132 Reps

Female Scaled Lori Amos 191 Reps

Overall, it was an awesome week in the gym and we were so looking forward to 17.4! Who guessed it was gonna be the repeat!?



Open Spotlight: 17.1

The Open is here and in true Dave Castro fashion, we kicked off the 2017 season with two brand new movements: The Dumbbell Snatch & The Burpee Box Jump Over. 

The Workout: For Time (with a 20 minute time cap)

10 Alternating Dumbbell Snatch

15 Burpee Box Jump Overs

20 Alternating Dumbbell Snatch

15 Burpee Box Jump Overs

30 Alternating Dumbbell Snatch

15 Burpee Box Jumps

40 Alternating Dumbbell Snatches

15 Burpee Box Jump Overs

50 Alternating Dumbbell Snatches

15 Burpee Box Jump Overs

This one was a burner. You had to go. You had to go hard. You probably had to go harder than you wanted to. We saw some incredible efforts on 17.1 both RXed and scaled! When the dust settled, it was Evan Smith with the top time. He set a blistering pace right from the get go & stuck with it till the end!

Top Times:

Male RX Evan Smith 12:01

Female RX Kerri Badessa 14:27

Men's Scaled Paul Sorrentino 18:26 

Women's Scaled Cindy Pierce 13:49


On to 17.2!!