Crossfit Bayonne: The Blog Awakens

Crossfit Bayonne: The Blog Awakens

Since the gym's inception, it has been suggested to me in one time or another, to start writing a blog for the gym. My immediate response had always been "no" and that I simply "didn't have anything to say." But I could never really accurately describe why I didn't find it appropriate until I recently saw a quote from Ben Bruno in response to an individual asking him about being a fitness writer. "Be a coach first and a writer second. "It's WAY easier to just write about what you do all day than sit at home and have to make shit up. Trust me, it's obvious who actually trains people and who just makes shit up." It is that exact sentiment that ultimately drove me to wait on the idea. But times change. A chunk of our original member base have moved on, and new members just aren't exposed to the same boring anecdotes and shitty jokes that the old school guys were. I've censored myself (sort of, not really) and am fortunate enough to be assisted by great coaches to balance out the class workload. So when I do spin yarns, it's for a limited audience. But I believe theres a couple of yarns worth spinning to everyone. So...5 Years and one month after our doors opened...I suppose we can start messing around with this whole blog thing. 

So....What is this garbage I'm reading?
I'm glad you asked. This blog will serve as a resource of information based on either my own(Justin) or my coach's experiences. They will reflect the beliefs and methodology that we put in practice in our facility. They will be things that we cannot speak about during class at length, but believe are either an important part of our gym culture or will help to develop a higher quality of fitness/health. The aim is to get everyone on the same page, open up dialogue about fitness and bring us closer together as a community. Some of this might(probably will....definitely will) be packaged in a way that would be considered... direct...even harsh. But it all comes from a place of love with the desire to make everyone in this community their best selves. 

THIS IS NOT some soft attempt to pump out written excrement like everywhere else on the Internet. It's not for greater followership or to be the next big fitness blog. It will be laden with inappropriate jokes, references regular people will have to google, and tangents. OH LAWD THE TANGENTS. I think only folks who know me well enough and could imagine my annoying voice will really be able to appreciate any of this. And that, dear friends, is all that matters. If one person pulls one useful piece information out of ANY article, it will have been worth the effort.

Posts will get written in with no self imposed time constraints and in no particular order. This is just letting you know that it's going to start soon. So get excited. Mmmk Pumpkin?(name that movie. Hint: top 5 Will Smith movies)

Back to Basics: The End of the 2018 Crossfit Open

Back to Basics: The End of the 2018 Crossfit Open

The Open is over! For many of you, this was your first exposure to the Open and with that came a few big "ah-ha" moments. These workouts not only tested your fitness level, but your skills and strength in the context of what we practice in the gym every day. In addition, you're judged by and ranked against your peers in the gym and people across the state, country, continent and world.  The workouts were tough enough when you DID have the skills, and basically impossible when you didn't.

At the end of these weeks there's nowhere to hide. Not from the coaches, not from your friends in the gym, and not from yourself. You can TRY to, but in reality anyone that's payed attention knows the deal. You can brush it off and say you "didn't try," you "weren't into it" or my personal favorite: you "don't care" but I know that's bullshit and so do you. People that "don't care" don't do Crossfit. They go up the block(pick a direction). It's in our nature to try hard and care about our health. So instead of blowing off your performance, use it as a tool for your growth. 

Allow your performance to give you a chance to look objectively at your progress in the gym. Where did you feel successful? Where did you fall short? Why? And what do you need to work on to make next year more successful?

Starting this week, we are getting back to basics. Over the course of the next 18 weeks, we will be focusing on developing a foundation of squatting, pressing and pulling. We will start by setting testing a series of lifts and hitting benchmark workouts that will be retested at the end of our cycle. What happens between these weeks is up to you. With a combined effort from all our coaches, we have worked to create the most fun, challenging workouts that will get you in the best shape of your life. All you have to do is show up and do the work. Easy, right? Probably not. If you're looking for substantial change. Show up with purpose, plan your workouts ahead of time and take care of your body after. 

I started Crossfit Bayonne because I believe in the incredible changes Crossfit can bring to people's lives. In the last 9 years I have seen "average" people do some not so average things in this community. Your ability to constantly be better than your best is a matter of setting little goals and being relentless in your pursuit to execute the plan that gets you there. 

Week 1 is demanding. Make sure you're hitting ROMwod and eating lots of carbs. If you can get through these next 6 days, you're going to have an awesome 18 weeks. Let's get ready to have some fun.


What to Expect in 2017

What to Expect in 2017

The New Year is here! Like many of you, we at Crossfit Bayonne take the holiday season to reflect on ourselves and plan ahead to achieve greater success in the coming year. Since our opening day in 2013, our mission has been to provide the city of Bayonne health and fitness. As we grow as an organization, we continue to learn about ourselves as an entity, and the city we serve. The mission always remains the same but HOW we deliver it is ever changing. Below are two new class types we have added to our schedule. 

Bayonne Weightlifting Club
      Since our inception, our primary medium of delivering fitness has been through barbell strength. Many of you have found a great appreciation for the sport of weightlifting and have expressed interest in continuing further with it. Bayonne WL Club is an opportunity for that. We have teamed up with head coach of Delta Weightlifting, Don Ricci to provide 2 days of barbell skill work that integrate with our regular Crossfit classes. Don has been working with Justin for over two years, preparing him for various weightlifting competitions on a local and national level.  Programming will be a joint effort between he and Don to provide the best possible strategy for improving participants of the club. 

      For those just starting their fitness journey, the barbell can be an intimidating object. We think it's one of the best ways to achieve a great level of fitness BUT that doesn't mean it's use is the only way. Introducing our brand new Bootcamp series. We've taken the same intense, fast paced workouts provided in our Crossfit classes, kept the meticulous coaching, and removed the barbell. It's the perfect way to get acquainted with core Crossfit movements, develop body awareness and strength through light weight plyometrics and calisthenics, and get that same high intensity rush from our regular workouts. These classes are great for beginners looking to get into Crossfit and for those advanced members looking to develop a better cardiovascular capacity in a Crossfit WOD.

But what does it all mean?
      The addition of two new classes means a few things for our community. With the addition of the new classes we will now have better balance in our Crossfit (which will be reflected in our classes). While there will still be weightlifting in the regular WOD, there will be more room for developing capacity in other disciplines while still keeping dedicated time for Snatch/ Clean and Jerk.  For those looking to add extra workouts in their training week OR mix up the type of classes they take, we've got you covered. Now there's more ways than ever to not only obtain a high level of fitness, but customize it to your preferences.  Unlimited members can participate in as many classes as they would like, carte blanche while 3x/week members can mix and match based on their preference(each class still reduces weekly amount by 1). Not only are both of these class types available to existing members, anyone looking for Bootcamp ONLY membership has the ability to join in that capacity.

Questions regarding our new classes or programs? please send us an email at or leave a comment below! Here's to a strong 2017!!