CrossFit Mercer is a world-class CrossFit facility located in Trenton, NJ

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  • World-class, passionate coaches
  • Life-changing programs
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  • State-of-the-art facilities
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  • Friendly, accessible beginner program
  • Small group classes w/ expert coaching
  • Convenient schedule
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October 25
Workout of the Day

  • Friday – 10/31/2014

    Warmup

    3 min row strapless

    3x 10/10 strict press

    5x 10/10 good morning

    3x 10/10 hang snatch

     

    Skill

    2 minute wall plank, push up position with feet on wall

    3-5 minute strict press warmup, tuck chin, straight bar path, head finishes neutral

     

    Strength,

    16 Minute Ping Pong

    Perform

    A then 1 minute rest

    B then 1 minute rest

    C then 1 minute rest

    D then 1 minute rest

    A= 5 strict press 70=80%

    B=5 good morning

    C=6 alt single arm press either kb or db

    D=30 max effort hang snatch

     

    MetCon

    10 min AMRAP

    10 Alt KB Snatches

    10 cal row or 10 ring rows

     

    Recovery

    200 Meter walk
    5-10 minute Squat test

Testimonials

  • Shawn C.

    CrossFit Mercer has been a great overall experience for us…mywife and both our children started coming to CFM and it made our marriage evenstronger. We are constantly trying to dobetter each time we come and now, she has her Level 1 certification. The kids love coming; they have a lot of funwhile learning the fundamentals […]

  • Sheila K.

    “I’ve always worked out; I used to belong to the “Y”.  But when I was working out before, I didn’t feel like I was all that fit.  CrossFit challenges me, makes me push myself.  It’s also where I leave all the stress behind and just concentrate on the workout.  CrossFit has made me change the […]

  • Amy V.

    “I stumbled upon CrossFit, but was really intimidated at first – it seemed so hard core!  Finally, I just went… I joined in January 2013.  My inital goal was to lose weight.  I soon realized that the number on the scale means very little and my goals became 1) get stronger and 2) lose body fat.  […]