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: 17.2

Another week of the 2017 Open is in the books! Unlike last week, we had a whole lotta skill in 17.2 with toes to bar and bar muscle ups! We also saw the return of the dumbell in the form of dumbbell walking lunges and dumbbell power cleans. 

The Workout: 12 Min AMRAP Of: 

Rounds 1 & 2

50' Dumbbell Wakling Lunge (25' down & back) 50#/35#

16 Toes to Bar

8 Dumbbell Power Cleans 50#/35#

Rounds 3 & 4

50' Dumbbell Wakling Lunge (25' down & back) 50#/35#

16 Bar Muscle Ups

8 Dumbbell Power Cleans 50#/35#


This workout was all about strategy & how developed your skills on the pull up bar were. Scaled athletes had to do knee ups & chin over bar pull ups instead of toes to bar and muscle ups. We saw some more amazing efforts this week! Kerri got her first bar muscle ups in a workout and Cindy did 7 chin over bar pull ups in her workout! We are so proud of all our members who pushed on this one!

Top Scores:

Male RX Hank Rizzotte 190

Female RX Corie Adamucci 116

Women's Scaled Jackie Dolan 176


On to 17.3!!



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!!



February Member of the Month

Our February Member of the Month is...

Jonathan Calderone!

Jonathan is one of our amazing CrossFit Kids. He is hard working and determined. No workout is too long or too tough for this guy. Jonathan started out with our normal CrossFit Kids class, but when him and his mom approached us for some extra time in the gym, we knew he'd be fine jumping in with our CrossFit Boot Camp Classes. Even with his busy school & sports schedule he still finds time to get in the gym... and when he can't, we've heard he's been known to make up his own workouts to do at home! We love Jonathan's enthusiasm for learning & trying new things in the gym. We can see him getting stronger and faster. Just the other night he did over 100 kettlebell swings with the same weight he struggled to do sets of 10 with when he started out with us!

He has all the characteristics of a great athlete and we can't wait to see what he does! Keep on pushing Jonathan!