CrossFit Tribe


A tough workout for tough minded individuals.

Walking lunge 100 ft.
21 Pull-ups
21 Thigh Touches
Walking lunge 100 ft.
18 Pull-ups
18 Thigh Touches
Walking lunge
100 ft.15
15 Thigh Touches
Walking lunge 100 ft.
12 Pull-ups
12 Thigh Touches
Walking lunge 100 ft.
9 Pull-ups
9 Thigh Touches
Walking Lunge 100 ft.
6 Pull-ups
6 Thigh Touches
Mental toughness is learnt, not inherited and the ultimate measure of mental toughness is consistency. Despite the difficulty and intensity of a workout…technique and confidence must never be lost. Not only does this approach help us avoid injury, but the neuroendrine response (change in the body that affects you either neurologically or hormonally) and physical benefits derived from the training stimulus are much more announced.
And it is impossible to overstate the importance of the neuroendocrine response to exercise protocols. This is why it is one of the four defining themes of the CrossFit Program. Heavy load weight training, short rest between sets, high heart rates, high intensity training, and short rest intervals, though not entirely distinct components, are all associated with a high neuroendocrine response.

You’re such a Push Jerk

Wednesday, February 25th 2009

Push Jerk 5, 5, 3, 3, 1, 1, 1, 1

For Time:
15 Burpees
15 Push-ups
15 Jumping Squats
10 Burpees
10 Push-ups
10 Jumping Squats
5 Burpees
5 Push-ups
5 Jumping Squats

Nineteen Minutes

Tuesday, February 24th 2009

4 rounds
1 minute of Wall Balls
1 minute of Knees to Elbows
1 minute of Kettlebell Swings
1 minute of Squats
1 minute of Rest


Check it out HERE!

Graciously Strong and Powerful.


135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or 45 pound bar as needed.

Rick aggressively locking it overhead!

Alyson (Our Tribe Goddess) shaves 2 1/2 minutes off her old time!

Pat and Steve get in on the mix!

Why a Big High Rep Clean and Jerk?

Of the ten general physical skills (cardiorespiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility,balance, and accuracy) the high rep clean and jerk is the only single exercise protocol we know of that can substantially increase all ten!

An athlete able to perform a 225-pound clean and jerk for fifteen reps at a body-weight of 200 pounds is surely “CrossFit”.

That the world’s greatest developer of power and speed isn’t traditionally practiced at higher reps is a shortcoming that cannot be logically explained. (JULY 2003 THE JOURNAL, GREG GLASSMAN)

Balanced Bites Nutrition Guide Widget
Steve's PaleoGoods

The Tribe shares space, equipment, and friendly competition with the stellar athletes of Steve's Club. Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future. Please visit the site to find out more about how you can make a difference.

Mobility WOD

What’s That Funky Symbol?

This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.

CrossFit Journal: The Performance-Based Lifestyle Resource