Move update

Hello everyone,
With the gym closed for 2 weeks now and the very real possibility of this continuing to drag out, John and I feel that it is best to postpone the re-opening till Feb.1st. Just to fill you all in quickly, we are currently still pursuing Plainsboro Shopping center and we’re hopeful that we will be able to rent this space however the deal is currently being held up by our future neighbors; Planet Fitness. Planet Fitness has agreed to allow us into the shopping center with the the stipulation that CF Nassau would buy all of its members a gym membership for PF. Unfortunately, now that this agreement is being formalized, PF is taking its time and holding up negotiations. They are a large corporation and whats more, this PF location just recently moved in and is no doubt busy with other issues.
We have been told repeatedly by Plainsboro Shopping center that the deal is imminent, however we feel that it is in the best interest of you members to simply reschedule the re-opening date just in case they are over-promising things. We have left you all in the dark for too long and we feel horrible that you’ve been gym-less and without answers. In the interim period, if anyone would like to sign up at another Crossfit gym, we have spoken with Crossfit Ex-Novo as well as Crossfit Hamilton and they would be happy to take you all in. Both gyms said that they would pro-rate you all for the month and would not require you to sign a contract unless you wanted to. If anyone is interested in doing this, please shoot me an email at crossfitnassau@gmail.com and let me know what time(s) you would expect to attend. This way, I could relay this to those two gyms and make sure that they are able to handle the huge uptick in their membership. If needed, both gyms discussed the possibility of utilizing one or several of our coaches to cope with the extra students so hopefully we might be coaching you sooner rather than later.
We’ve screwed up. We’ve failed to transition into a new space smoothly and now all of us are paying the price. With that said, a gym is just a big room with equipment, coaches, and members. I don’t care what it takes, eventually we’ll get the first part, and we can assure you of the second and third parts. So long as we have group of butt-kicking athletes who are down for a WOD and laugh or two afterwards; then we’re pushing forward with our plans.

Move update 1/1/15

Hello everyone and happy New Year!

We’ve been working hard behind the scenes here at CF Nassau and I’m excited to begin implementing all the exciting new projects that you’ll be enjoying in 2015. First up is of course the move. I know it’s been rough but the end of this saga is very near. I have some updates regarding all of this. We are currently waiting to sign a lease agreement with Plainsboro plaza; we expect this to happen tomorrow, Friday the 2nd or else sometime early next week. Unfortunately, a few members of the township are on holiday at the moment so we might not get things squared away until after the weekend. This means that our gym could remain closed for as long as until Wednesday the 7th. Hopefully the move will take place sooner however I wanted to prepare you all for this possibility. I will update the Facebook page as well as the website so please keep an eye on these before coming in to workout.

As for our temporary gym space, we will be in the same shopping center as our future new home (Plainsboro Plaza) so the eventual transition will be pretty painless. The temporary location will be inside the old powerhouse gym. This is a 14,000sqft space and is already set up to be a gym so once we get in there, we can begin running classes with ease. I suspect we’ll be in this temporary location for a minimum of 1 month and possibly as much as three months. There is not a whole lot of build-out required for the new spot however as we’ve seen in the past, there is always a chance that these things could get dragged out.

I am sorry if all of this has upset anyone. You have every right to be frustrated and we apologize for the inconveniences. Please know that we are working to resolve these issues and we are very confident that in a few months, all of this will be behind us and we’ll be enjoying the new path that we’ve set ourselves on. Also, please know that we are committed to the long-term success of CrossFit Nassau. The lease to the new place will be a minimum of 5 years and us coaches plan on being here for a long time. I for one, plan on settling down at CrossFit Nassau for the rest of my career and you can bet that I’m going to make it as great as I possibly can.

I look forward to getting starting with our new gym. We’ll see you all there very soon.


Hello everyone,

We unfortunately have still not received the green-light as of this morning. We were told by Plainsboro shopping center to expect some news later today however if this does not happen, we will update you on our plans going forward. We are still committed to successfully moving the gym and we look forward to the day we can put this behind us.

Thank you all,

WOD: 1 round for time of…
10 burpees
10 v-ups
50 double-unders
20 burpess
20 v-ups
50 double-unders
30 burpees
30 v-ups
50 double-unders


Complete three; 5min AMRAPS with 1min rest between…
12 burpees
12 lunge steps


WOD: 10 min AMRAP
10 HR push-ups
12 Squats
15 sit-ups

1/9/14 Home workout #5

WOD: 21-15-9 of…
-handstand push-ups (scale to push-ups)
-jump-squats (scale to squats)

rest 3 min. then 60-40-20 of…

-double-unders (scale to single jumps or  if you do not have a rope, then do *lateral jumps, L+R=2)
-mountain climbers (L+R=2)

rest 3 min. then…

33 burpees for time

Record the total time completed for all three intervals.

*for the lateral jumps, find a narrow object to jump over from side to side. To challenge yourself, find an  object  that is up to a foot off the ground. Otherwise, scale the height so that the movement is safe and low enough that you can cycle through the reps quickly.  

1/8/15 Home workout #4

Warm-up: 1 round of…

-10 walking inch-worms
-10/10 dynamic chest stretches on the floor

Skill: Spend 10 minutes accumulating as many quality wall walks as you can. Do your best to maintain a hollow body the entire time and try to touch your nose to the wall. Pause at this top position for 5-10 seconds. Be sure to only do this if you are comfortable. If you need to scale, try simply holding a plank position with your feet elevated onto the highest chair or desk that you can manage. Of course, come down as soon as you loose form.

WOD: 5 rounds for time of…
-5 burpees
-10 box jumps

1/7/15 Home workout #3


50 arm circles
10 walking inchworms
1min/1min couch stretch
WOD: 20min EMOM of…
-5 dips
-8 jumps squats

1/6/14 Home workout #2

Classes are still closed today; we expect to receive the word to move in soon. For now, please feel free to challenge yourself with the following workout.


Spend 5 minutes slowly accumulating as many Dand push-ups as you can. Focus on using good form and remember that this is not a competition (thats coming soon enough).


Spend 5 minute developing a bridge. If you can not safely utilize the scaled bridges showed in the video below, feel free to leave this one alone. Also, keep in mind that you do not need to use the stall bars seen in this video, you can simply use a box or other stable, elevated surface.

WORKOUT 12 . 1

Complete as many reps as possible in 7 minutes of:


This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Additional Notes
The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

1/5/14 Home WOD #1



Hello Gang,

We are still closed today however I will update you the second I receive word that the lease has been signed. Again, this will most likely happen between now and Wednesday. For now, we’ve prepared a bodyweight workout that can be performed at home. Please take the time to do the warm-up and cool down as prescribed and furthermore, please ensure that you are doing these movements proficiently.

*To make things interesting, we will be giving away one of our NEW t-shirts or long sleeve shirts to the top times.  There will be 4 categories: one Mens/Women’s RX’d and Mens/Women’s scaled. The scaled division will have to use the scalings that we’ve provided in order for this to count towards the competition. The winner will be expected to provide a video of the WOD. This video must have a clock clearly visible and you must be clearly in the frame of the camera for the duration of the workout. Naturally, I’ll be posting this online for your peers to see so make sure its legit!

Warm-up: complete 1 full round in order
-10 air squats, *slow the descent down so that it takes you 3 seconds to lower, then pause for 3 seconds at the bottom, then stand up and repeat

-Active Pigeon Stretch X 10 reps (per side) + 10 sec pause at the last rep of each side

From a front lunge stance, with the back leg on the toes and the front flat, place both hands on the sides of the front foot. Slowly externally rotate the front leg until the shin touches the floor in 90 degree position to the back leg. Do not allow any other angle and if impossible to reach the floor -just lower as deeply as you can. The back knee stays off the floor for the duration of the set. Keep rotating the front leg down and back into the lunge in a slow but dynamic fashion. Once you complete all the prescribed reps, pause for the last rep in the stretched position for the prescribed time.

-One Leg Good Morning X 10 reps + 10 sec pause (per side)

Stand on one leg (Right for example) and lift the other foot off the floor so that it is just barely hovering above the ground. Place your hand in the small of your back and ensure that you have a flat back with your chest facing forward. With a locked knee start, fold forward slowly while maintaining the arch. Go as low as possible without losing the arch and when you cannot continue anymore – reverse the motion. Pause for the last rep in the stretched position for 10 seconds. Tension will be felt on the back of the knee and hamstrings.


Skill: practice the movements before  doing the workout. If you do not feel as though you can maintain perfect with a particular movement form during the WOD, make sure you scale down to an easier  progression.


For a detailed explanation on how to develop the v-up, please check out the following link

Jumping Lunges

Mountain climbers

WOD: 5 rounds for time
-10 V-Ups (Scale to sit-ups)
-20 Jumping Lunges (1L+1R=2 reps; scale to alternating lunges if needed)
-30 Mountain Climbers



V-ups: legs must be as straight as possible, feet and hands must meet in the middle with your only butt on support. Heels and hands must hit the floor with straight limbs at the end of each rep.

Sit-ups: On the way down, the shoulders much hit the floor. One the way up, the shoulders must be directly above or in front of the but. Lastly, the but must not come up off the floor at any point during the rep.

Jumping Lunges: At the lower end of each rep, the back knee must touch the ground. At the top of the rep, the hips and knees must be fully locked out before progressing to the next rep

Alternating Lunges: At the lower end of each rep, the back knee must touch the ground. At the top of the rep, the hips and knees must be fully locked out before progressing to the next rep

Mountain Climbers: As you bring a foot up, the heel should fall under, or close to underneath the butt with each rep

*We reserve the right to disqualify anyone individual who is doing a movement significantly differently than what is traditionally expected. In other words, if you’ve found some magical way to Kip V-ups, or shorten the reps on the lunges, just say no  ;  )

Post times to the CFN Facebook group page


Gym closed due to the move. We expect the official reopening to be within the next few days however check back here to confirm the exact date.

Thank you.

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