Monday, May 27th is Memorial Day and we will be a holiday schedule: 9am & 10am adult classes only.
School is almost out! Starting June 3, CrossFit Kids class will move to 10am. The Pre-K class will follow at 10:45 on Tuesdays & Thursdays throughout the summer.
June 15 is right around the corner. Whether you gearing up for The American Challenge (Registrations are due by June 1) or Agoge Prom Night (tickets are on sale now!), let us know what we can do to help you get prepared.
Steve’s Club is a non-profit CrossFit affiliate dedicated to providing a safe, productive option to the streets for inner city kids in Camden, NJ. Besides being an all-around stand-up guy, Steve Liberati has really impressed us with his commitment to doing something concrete to help these kids. His enthusiasm is contagious and his program has thrived. They recently moved out of their borrowed space into their own box.
In 2008, Steve reached out to the CrossFit community, asking us to “Sponsor an Athlete” for year via a monthly donation to defray the costs of training and equipment for the gym.
In 2008 & 2009, we were honored to sponsor Keith.
We are proud of his success and the maturity with which he approaches the opportunity he has been given. We had the chance to meet Keith at the 2008 CrossFit Games, and were able to monitor his progress over the following year. Our goal: to help one kid understand that if you are willing to work hard for it, good things will come to you in time.
Check out the Steve’s Club site for more information about the program, our sponsored athlete, or what you can do to help. Please help us help Keith by donating your loose change to our collection jar the gym, or send your own donation through the contribution tab on the Steve’s Club website.
Keith’s Blog: 12 May 2008
My team was Me, Brandon and BJ (Trojans) vs Doc, Justin and Pooh (Spartans).
250 Air Squats
250 Tuck Jumps
Good way to start the week. I feel well conditioned and stronger that ever, Im really starting to see a difference in every aspect of my life.
Keith’s Blog: 6 May 2008
Today we split up into teams. It was one team vs. the other and each team did 250 reps each. 3 people to a team.
Box Jumps 250 reps
Thrusters 250 reps
Broad Jumps 250 reps
Situps (abmat) 200 reps
Todays workout was the best. It was a team workout. Which means everyone had to work hard to get as many reps as you can. Our team won. The thrusters and situps were the hardest.
Keith’s Blog: 5 May 2008
10 Jumping Squats
10 DB Swings
10 Clapping Push-ups
10 Sumo Deadlift high Pulls
It feels good to be back. I feel great now after that work out. I’ll get right back to it soon. I hated taking that much time off if only a few days.
Keith’s Blog: 29 April 2008
Sorry haven’t posted in a while bc we havent been training at the PAL building. We been going to the park to workout and the weather is not always the best. We might not be able to workout at PAL anymore. Coach Steve is trying ot get us back in there.
Today we went to the park and did,
50 meter Grapevines
50 meter back pedal run
It was a good workout for conditioning. I need to work on it more since my strength is up right now.
Keith’s Blog: 21 April 2008
Today we did 4 rounfds of tabata squats as many squats as we can for 20 secs and then 10 secs of rest. Then after that we did jumped off a box into squat position – 5 sets of 3 reps each. We also did 4 rounds of tabata push-ups n push-presses. It was a hard workout but felt very good after. Muscles were strong and feel like im getting more explosive. My eyes are still on the games in the summer.
Keith’s Blog: 17 April 2008
Cleans 95 lbs
Today’s workout was extremely hard but I fought through it as if I was being blocked by a 300 lbs linemen on the football field. This was my first time doing this workout. My time was decrease the next time I do this. I PROMISE!!
Keith’s Blog: 15 April 2008
Forgot to write my “man overboard” workout from last week.
500 meter row
Push Press, 75 lbs
DB Swings, 40 lbs
Sumo Deadlift High Pulls, 75 lbs.
This workout is for a 5 person group. You do as many reps as you can of the exercise til the other guy gets done rowing then you switch.
I did: 80, 41, 50, 32 reps of the exercises I listed above. You should try this one 2 good workout.
AND HERE IS TODAY’S WORKOUT:
Today i did squats and shoulder presses, 5 sets, 5 reps each.
on squats i did 225, 225, 225, 235, 245
and for presses, 135, 135, 135, 145, 145
my form was good and for squats i went below my knee into the bucket every time. Shoulder press I struggled on a few but pushed it out and finished it. I thought my progress would stop by now but it hasn’t so im happy about that.
Keith’s Blog: 8 April 2008
Beat my old record again on max effort deadlifts. I did 390 lbs! and we haven’t been lifting heavy over the last few weeks becauase we’re lifting 5 sets of 5 on strength day. It helped me though. My next goal is 400 lbs and 315 lbs on squats. Coach Steve posted my video on our blog if you want to see it there. Thanks.
Keith’s Blog: 3 April 2008
Today we played football at the Park. My speed has really improved since going to Steve’s Club. I am also much faster of the line and felt more explosive than before. I know going everyday and being consistent really helps in every part of my life.
Keith’s Blog: 2 April 2008
As many rounds as you can in 15 mins.
20 Box Jumps
50 meter Farmer Walks (#45 plate in each hand)
45 lbs Thrusters, 10 reps
11 1/2 Rounds.
I think these are really helping my explosiveness because when we played basketaball today I moved faster and my movements was much more swift. I drove harder to the hole too since I’m getting more powerful.
Keith’s Blog: 31 March 2008
50 Jumping Ropes
15 Hang Power Snatches #45
15 Ring Push-ups
Todays workout was a good work out to come off the weekend. It was harder than I thought it would be. It looked easy at first when I saw it on the board but it wasn’t easy at all. I think I can get a better time next time I do this work out. The second round I sub’ed tuck jumps since B was using the good jump rope.
Keith’s Blog: 27 March 2008
Today we did “Helen.”
400 m row
45 lb DB Swings, 21 reps
Time: 12:00 mins.
This week I can see myself as a better athlete. I am finishing my workouts in faster times. So I am a Beast in the Making. I’m focusing more and more everyday on being better and Steve’s Club is helping get there.
Keith’s Blog: 25 March 2008
Today we did Bench Press and Deadlifts, 5 × 5.
For Deadlifts I did,
225, 275,295, 305, 305
135, 145, 150, 155, 160
We never did bench press like this before. It was a good workout for my chest and improving my pushing strength. Im doing good on deadlifts now keeping good form and always keeping the arch in my back. I hurt my back years ago in football but doing good form and lifting smart with Coach Steve is helping me. Thanks for keeping my journal too on your site.
Keith’s Blog: 24 March 2008
95 lbs Thrusters
Today’s workout was painful and heart pumping, I’m not going to lie. I fought through and got a better time then the last time I did this workout. My time the first time I did this workout was 11:15 mins. Today’s time was 10:14. and I did 95 lbs this time, last time I did 85 lbs.
Today was a test of my strength. I think I passed.
Squats, 5×5 135×3×5, 225×5
Shoulder Presses, 5×3 135×5×3
I can tell my legs are getting stronger becuase I use to struggle doing 225 two times. THis type of workout not only makes me stronger but a better athlete too as it teaches my body control and focus. Took a lot of focus to do all the sets with the weight i used today. Going home to eat a good dinner my mom makes then football practice tonight and tomorrow i have a rest day.
Keith’s Blog: 17 March 2008
10 Push Presses, 45 lbs
15 DB Swings, 45 lbs
I did 8.5 rounds in 20 minutes. Today’s workout was very intense. I pushed through it when my shoulders and back tensed up and didn’t give up. The pullups are getting much much easier than before since my form is better and I can tell how I am getting stronger week by week.
Keith’s Blog: 13 March 2008
How many rounds can you do in 15 minutes?
5 Broad Jumps
10 Snatches (#45)
15 Air Squats
Todays workout was a real challenger. I have a bad back from Football from an old injury but worked through the pain and pulled out 12 1/2 rounds. Those snatches were much harder than i thought they would be.
Keith’s Blog: 11 March 2008
Today I maxed out on deadlifts and hit a personal record of 380 lbs.
135 × 10
175 × 8
225 × 6
275 × 3
315 × 2
380 × 1
Today, we were short on time so we only lifted deadlifts. Our next workout is supposed to be outside Coach Steve said. Every workout is a chance for me to better myself and get stronger. I’m also trying to eat better and not junk or candy like i did before.
Keith’s Blog: 10 March 2008
400 meter Row
20 Thrusters 95 lbs
400 meter Row
20 Sumo Deadlift High Pulls, 95 lbs
15 DB Swings, 55 lbs
Todays workout was so tuff coming straight off the weekend. I pulled myself thorugh it and came in at an OK time. Next time I will get my time lower.
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