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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!





Don’t run away at the sight of this blog post title! Yes, I’m going to talk about mindfulness and things might get a little zen, but don’t worry… I’m not gonna tell you that you have to start meditating to PR all your lifts or start burning incense and chanting around your house to get rock hard abs! Instead this post is going to take an honest look at mindfulness and why you might want to consider gradually incorporating more of it into your life.

What is Mindfulness?

Mindfulness is the process of focusing your awareness on the present moment, while acknowledging and accepting your feelings, thoughts, and bodily sensations. It just means being fully present exactly where you are without being overly reactive or judging, but instead accepting and recognizing what’s going on with you.

Mindfulness comes in many forms and can look different for everyone.

Why Should I Care About Mindfulness?

Mindfulness can improve overall well being. Mindfulness is a way to check in with ourselves. It allows us to take a pause and explore how we are feeling and why we might be feeling that way mentally, physically, and emotionally. Practicing mindfulness can help us feel happier, more satisfied, and increase our focus.

Mindfulness can decrease stress, frustration, and aggression. Mindfulness is a state of mind that can allow us to step back so that we can thoughtfully respond to situations instead of emotionally reacting to them. Mindfulness has even allowed people to decrease their blood pressure and improve their sleep.

Still not convinced? Working Against Gravity describes the normal human response process kind of like this… Let’s say that you’re on your way to work and someone knocks into… you drop your coffee all over the sidewalk. You think “WOW what a jerk! Ugh, this is just great, I can see how this day is going to go.” You’re flustered, upset about your coffee, and maybe a little angry. These emotions get you seeking comfort in the form of an extra donut from the breakroom or a lunchtime McDonalds run. Your comfort seeking behavior gets you feeling bad about not sticking to your healthy eating, your eating for that day is ruined so you pig out on junk foods the rest of the day and vow to start fresh tomorrow.

Now it’s not always that extreme or that same scenario, but I guarantee we’ve all been guilty of a similar process. Mindfulness can give us just the right amount of pause so that we can prevent reactive behaviors like this!

How Can I Be More Mindful?

Focus on your breath. This is probably the easiest way to focus your attention and be more mindful. Stop, relax your body, and focus on your natural breath in and out. You can listen to soothing music, sit in silence, or focus on the sounds that are around you. Counted breathing is also a great technique.

Mindful Eating. Mindful eating is a way to get back to enjoying and appreciating our food. It can help us lose weight or even just become tuned in to our bodies hunger signals. Easy ways to start eating more mindfully include…

  • Slowing down & sitting down. Sit down at a table to eat and chew your food. Try not to inhale your lunch, but instead try to enjoy each bite.

  • Get rid of distractions. Put down the phone and turn off the tv. Take a break from your work and focus on the food and who you’re with.

  • Listen to your body before, during, and after eating. When you’re about to eat, think to yourself “am I hungry?” We eat for a lot of reasons and many of them have nothing to do with being hungry. Are you bored, upset, happy, are you eating because of the time on the clock, or because your friends are eating? It can be okay to eat for reasons other than hunger, but can you identify your reason and recognize hunger? Same goes for while your eating. Try to stop when you’re 80% full. Finally, think about how you feel after you eat. Do you feel energized, do you feel sluggish, do you feel bloated?? Which foods make you feel better and which don’t?

  • Lose the labels. I’m not talking nutrition labels… I’m talking about when we label foods as good or bad. Labeling foods as “bad” can make us feel bad when we eat them and lead to guilt and anxiety. Focus on positive messages in regards to food, not negative ones.

  • Appreciate your food. Think about where your food came from, how it was grown or made, the care that someone put into what you’re about to eat. Try to eat foods that you can feel good about eating and improve your overall health.

Mindful Recovery (Body Scan). During a body scan, you do a literal “scan” of your body from one end to the other, focusing on each body part and recognizing and attempting to release tension in each as you move along. This can be a really good technique for those of us who hold tension in certain spots or tend to ignore body soreness. Becoming more aware of what our bodies are physically feeling can help us recover smarter.

Apps. There are tons of mindfulness apps out there that can lead you through mindfulness meditation or breath work like Headspace, Calm, and 10% Happier!

We challenge you guys to give mindfulness a try!

More mindfulness reading:



Breakfast Inspiration Series @ Get Real Nutrition

In my humble opinion, breakfast is the best meal of the day. It’s our first encounter with food after a long night’s sleep. It kick starts our metabolism for the day and gives us the energy and nutrients to get ourselves going. Breakfast sets the tone, so it shouldn’t be boring and blah. Instead it should be colorful, creative, and fun just like we want our days to be.

At Get Real Nutrition, we do something called Breakfast Inspiration Posts. There’s no recipe and no rules, just creative combinations to inspire you to experiment with your food and have some fun! Go check some out by clicking on the pictures below!



Be Better Cookbook: Quinoa Rainbow Salad


GET YOUR VEGGIES PPL!! I heard a new term the other day that I loved… plant forward eating. Claps and snaps for that one. Plant forward eating doesn’t mean plant only, it just means incorporating more veggies into your day to day eating… and srsly almost everyone could stand to do that! This Quinoa Rainbow salad is the perfect place to start your plant forward journey.

This salad could be an awesome side dish or vegetarian lunch with just the veggies, quinoa, and dressing or you could make it a little more hearty with the addition of 3-4 oz of your favorite protein! Check out my full post on The Get Real Blog.

Rainbow Quinoa Salad

  • 1/3 Carrot, thin sliced

  • 1/4 cup thin sliced Red Cabbage

  • 1/4 cup thin sliced Sugar Snap Peas

  • 1/4 cup Red Bell Pepper

  • 1/3 cup cooked Quinoa

  • 1 tbsp Chopped Peanuts

  • 1/2 Green Onion (Scallion), thinly sliced

  • Peanut Sauce (recipe for my favorite healthy & easy peanut sauce here)

  • 3 oz. Protein of your choice - I’ve used chicken & shrimp (both were delicious!)

  1. If you don’t already have cooked quinoa, bring 1 cup uncooked quinoa and 2 cups of water to a boil in a covered pot. Reduce to a simmer and cook until water is all absorbed. Remove from the heat, let sit for 5 minutes and then fluff with a fork.

  2. Chop and slice all your veggies for your salad. Add everything (veggies, peanuts, chopped scallions, and protein) to a nice big bowl and toss with enough peanut sauce to coat (1-2 tbsps).

Recipe adapted from Cookie and Kate.

**Disclaimer … most peanut sauces do include processed foods and added sugars! The one linked here has some gluten free soy sauce and honey, but by far not as much as most peanut sauce recipes. Healthy eating is all about balance, but if you need the points during challenge szn then I suggest some melted creamy peanut butter and a few splashes of white balsamic vinegar instead!



Personal Training & Nutrition Consults

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Want some more personalized coaching or need a little help with your nutrition?

You’re in luck!

Jersey Devil CrossFit offers Personal Training & Nutrition Consultation Services!

Personal Training

  • Our personal training is perfect for anyone who’d like a little more attention or prefer a one on one training atmosphere.

  • Also great for members who’d like to get better at something specific in the gym such as double unders, olympic lifts, speed, pull ups, etc.

  • We can also do small groups who’d like to come in and try CrossFit together!

  • Flexible times and scheduling make sure that we’re working for you. You’ll be able to schedule sessions with a CrossFit trainer so you can stay consistent and see results.

Nutrition Consults

  • You can’t out-train an unhealthy diet! Our nutrition consults are great for anyone who’d like a little help with their nutrition habits.

  • We offer multiple different session types including in-depth explorations of healthy eating and sports nutrition or quick nutrition check up’s to make sure you’re staying on track.

  • Our nutrition consults are led by a Registered Dietitian.

  • Flexible times & scheduling so we can fit into your schedule instead of the other way around!

If you or someone you know is interested let us know & we can get started! Email



Summer Schedule

Summer is Comin’ in Hott!

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We’ve got some class time changes and shifts coming up for the summer time months, starting June 24th! Be sure to check our schedule on the home page if you’re ever unsure of class times. It will always show cancellations or changes!

CrossFit Boot Camp

Mon / Wed / Fri @ 4:30pm

CrossFit Kids

Tues / Thurs @ 4:30pm


Mon / Wed / Fri @ 5:30am

Mon - Thurs @ 5:30pm, 6:30pm, & 7:30pm

Fri @ 5:30pm & 6:30pm

Sat @ 8am & 9am



Deuces Wild at CrossFit RDT

Our friends at CrossFit RDT are hosting their first competition!


Grab a partner and get signed up for Deuces Wild a MM or FF partner competition on Saturday July 20th, 2019!!

Competition is for teams of 2 - MM / FF Divisions - RX Only.

Standards Include Basic Open Level Standards:

  • Clean & Jerk 135/85#

  • Snatch 95/65#

  • Double Unders

  • Basic Gymnastics (TTB, Pull Ups, Burpees, etc.)

  • Familiarity with standard dumbbell and barbell movements

  • Rowing, assault bike, and running

There’s going to be 3 WODs + a Floater WOD + Championship

You get a free tee or tank // Price: $150 per team

CASH Prizes for Podium Winners!

Let’s have some fun!



Be Better Cookbook: Barbacoa Beef

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Tender, juicy shredded beef is always a good idea. This Barbacoa Beef recipe is perfect for crazy, hectic lives and busy gym goers because the crockpot does all the work, all you have to do is a little prep work the night before or the morning of and some shredding right before eating. We ate ours in burrito bowls with lettuce, coconut rice, pico de gallo, and avocado, but this stuff would be good slapped on just about anything. You could also…

  • Serve with small corn tortillas or bibb lettuce cups and top with cilantro, fresh sliced radishes, and avocado sauce as tacos

  • Serve sandwiched between two tortillas with some mexican cheeses and fresh diced tomatoes for a tasty quesadilla

  • Serve over a taco salad with roasted sweet potatoes, tomatoes, avocado, cucumber, carrot and shredded red and green cabbage

Check out the whole write up on The Get Real Blog for tips & notes!

Barbacoa Beef

  • 2 large chuck roasts

  • kosher salt & fresh ground black pepper

  • olive oil

  • 2.5 cups beef broth, divided

  • 2 chipotle chilies in adobo

  • 8-12 garlic cloves

  • 3 tbsp ground cumin

  • 2 tbsp dried oregano

  • 1 tsp ground cloves

  • 5 bay leaves

  • 1/2 cup fresh lime juice

  1. Cut your roasts into smaller portions (5-6 portions per roast), trimming any large pieces of fat. Heat some olive oil in a large sautee pan.

  2. Pat your chuck roast portions dry and season generously with salt and pepper. Sear in your pan in batches until just browned and transfer to your slow cooker. Try not to overcrowd your pan and feel free to add a little more olive oil before searing each batch.

  3. In a food processor, pulse together the chilies, garlic, and 1/2 cup beef broth until pureed.

  4. In a small bowl whisk together the chili mixture, cumin, oregano, cloves, and the rest of the beef broth. Pour the mixture over the chuck roast in the slow cooker and slip bay leaves between the pieces.

  5. Cover and cook on low for 8-9 hours.

  6. Strain liquid from your beef and eat!

Recipe adapted from Cooking Classy



Be Better Cookbook: Greek Chicken

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Just because The Be Better Challenge is over, doesn’t mean we’re going off the deep end and eating fried chicken and ramen noodles for every meal! No way, we’re sticking to our healthy eating habits and growing the Be Better Cookbook over here at Jersey Devil CrossFit!

This recipe is a homerun in the world of meal prep marinades. It’s juicy, flavorful, and clean. No processed foods, no added sugars. That’s why we love it.

We use chicken tenders because they’re small enough so that the marinade gets to cover as much chicken as possible and they are so easy to throw on the grill and cook up in no time!

Greek Chicken:

  • 1 family pack chicken tenders

  • 1.5 tbsp dried oregano (or 3 tbsp fresh)

  • 1 tbsp minced garlic

  • 3 tbsp olive oil

  • juice of 1 large lemon

  • 1/2 tsp cumin

  • 1 tbsp dried parsley (or 2 tbsp fresh)

  • 1/4-1/2 tsp crushed red pepper (depending on how much kick you like)

  • 1/2 tsp kosher salt

  • 1/4 tsp black pepper

  1. In a large seal-able ziplock bag, add chicken and all of your ingredients. Seal and shake it all up so that the marinade is well distributed all over the chicken. Put the bag in the refrigerator and let chicken marinate for at least 30 minutes.

  2. Preheat your grill. Grill your chicken on medium high heat, flipping half way through, until cooked through and juices run clear. Since the tenders are thin, these don’t take long to cook at all.

  3. Remove from the grill and serve with rice and grilled vegetables or over a big salad!


*Marinate chicken for at least 30 minutes or up to overnight.

*If you’re going to do skewers: Marinate your cut up chicken cubes first for at least 30 minutes, then slide onto your skewers and grill until cooked through!

Recipe adapted from Chef De Home