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  • 5 Exercises to Improve your Pull ups!

    5 Exercises to Improve your Pull ups!

    Pull Ups are a great back exercise and are used significantly in CrossFit or any strength and conditioning program. In order for you to get comfortable with Pull ups, we are going to start at the very beginning! Below you will find a FREE 4 week program to help you get your first pull up! Follow the steps below to help build your pull ups! Equipment used for the program: Gymnastics Rings - https://amzn.to/343BhBQ Band - https://amzn.to/3kFR5BE Below is a 4 week program to follow to help build your Pull Ups and upper body. Week 1 Day 1 Ring Rows or Inverted Rows 3 x 8-10 (Take no more than :60 Rest) Negatives 5 x :5 Superset Banded Lat ....

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  • 5 Drills to Improve your Double Unders!

    5 Drills to Improve your Double Unders!

    Check out our videos on Youtube for visual Clarification! One of the most frustrating exercises we perform are Double Unders. The jump rope is one of the best conditioning tools we use in CrossFit and taking the time to learn it can be aggravating and humbling. The whip marks we get while learning Double Unders can be worn as a badge of honor, but they can also deter athletes from pursuing mastery. For me, I know it took over a year before I became proficient with this exercise. I have a short temper myself. Especially when it seems so simple, but yet I cannot do it! Hang in there! You are not alone! We all go through it. I've mapped out 5 drills to practice in order to achieve those ....

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  • 5 Drills to Improve your Push Ups!

    5 Drills to Improve your Push Ups!

    We just posted a push up video on YouTube! 5 Drills to help build your body and get it ready for push ups. You'll find that as you get better a lot of other exercises will become easier. 1. Elevated Push Ups 2. Block Push Ups 3. Tempo Block Push Ups 4. Slingshot Push Ups 5. Banded Push Ups Equipment used for the program: Yoga Block - https://amzn.to/3m7vZNR Slingshot - https://amzn.to/35msH3w Band - https://amzn.to/3mdIEzd Below is a 4 week program to follow to help build your push ups and upper body. Week 1 Day 1 Elevated push ups 3 x 8 Tempo push ups 505 5 x 3 (perform to elevated block if necessary) Bench dips 3 x 15 ....

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  • Ankle Mobility

    Ankle Mobility

    written by Dr. Jackie Ruggiero DPT How to Screen and Improve Ankle Mobility : Hi guys! This week we talked about how to improve ankle mobility in a deep squat. Limitations in ankle mobility and the ability for the tibia to translate over the foot during a deep squat leads to instability up the kinetic chain. In order to perform a deep squat, there needs to be an average of 38.5° of ankle dorsiflexion 1 . A lack of anterior tibial translation will lead to compensations such as an unstable arch/foot collapse, the tendency for the knees to cave in, or excessive mediolateral movement of the lower extremity. How to Screen Ankle Mobility Restrictions : The mobility ....

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  • Hip Stability

    Hip Stability

    written by Dr. Jackie Ruggiero DPT How to Improve Hip Stability in a Deep Squat: Hi guys! Last week we talked about how to improve hip mobility for athletes anterior “pinching” hip pain, or hip impingement , during a deep squat. Now that we have the skills to improve hip mobility, lets discuss ways you can stabilize the hip for better controlled movements. There are a few key muscles in the back of our legs and lower back that need to be engaged properly during a squat: the glutes, hamstrings, and spinal extensors. These muscles are grouped together as the “posterior chain”. The glutes are a group of 3 muscles, gluteus maximus, gluteus ....

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  • Hip Mobility

    Hip Mobility

    written by: Dr. Jackie Ruggiero DPT How to Improve Hip Mobility in a Deep Squat Hi guys! This week we talked about anterior hip pain in a deep squat. One of the most common reasons behind a complaint of “pinching” in the front of the groin is femoroacetabular impingemnt (FAI). This common hip injury can stem from immobility, poor technique, instability, or bony abnormalities. In order to understand why you have pain, let’s discuss the complexity of the hip joint. Let’s Talk Anatomy The hip joint consists of the convex head of the femur, sitting in the concave surface of the acetabulum. During a squat, the femur rotates inside the acetabulum and the hip ....

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  • New Year Challenge

    Happy New Year, Everyone! 2020 is here! We are ready to begin our New Year Challenge and start the year off building healthy habits! This year will be starting off with a 5 week Weight-loss & Nutrition Challenge! Our goal for this challenge is to build proper habits that we can retain for the rest of the year as well as lose the end of year, Holiday weight we all gained! What is the New Year Challenge? This will be an individual challenge. No teams to worry about, but if you guys want to partner up and hold yourselves accountable, by all means do so! However you will all be judged by your individual performance with the workouts and your weight-loss. How long is the ....

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  • Nutrition Counseling

    Nutrition Counseling

    Part of our culture here at CFDA is to continuously grow and evolve in the pursuit of never ending progress! We are adding a program that you all can take part of if you like. Since many of you are now starting to get more into the nutritional aspect, I have put my brother, Frank Cosenza, in charge of Nutritional counseling. Frank holds a masters in Exercise Science as well as many nutritional certifications. Currently he is working in China for the Chinese Olympic Committee as one of their strength coaches. He will work with anyone who signs up for the program remotely via E Mail and help guide you through better meal plans and hitting your target macros more suited for your lifestyle. ....

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  • Holiday Wars 2019 Week 4

    Holiday Wars 2019 Week 4

    You've made it to Week 4! Congratulations! Did you read my e-mail? Maybe yes, maybe no...! If not, you should be ashamed of yourself! And for those reasons we now have Burpees! Remember, you did this to yourself! You're Welcome! Rx M/F - For Time: Complete 3 Rounds of: 20 Alternating DB Snatch (50/35) 12 Burpees over the DB Then complete 3 Rounds of: 6 Bar Muscle Ups 12 Burpees over the DB. 15 Minute Time Cap. Masters Rx - DB Weights (40/30) 12 Chest to Bar Pull Ups instead of Bar Muscle Ups. Burpees still Burpees. Scaled: DB Weights (30/20) 24 Wall Balls (20/14) Instead of Bar Muscle Ups Burpees still Burpees! Standards and stuff: Alternating DB Snatch - Both DB Heads must hit the ....

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    The Finale of Holiday Wars 2019 is the SUPER TOTAL! For the past few years, we have finished out with a 1 Rep max in each lift: Snatch, Clean and Jerk, Back Squat, Push Press and Deadlift. However, this year we will be replacing the Push Press with Bench Press and we will be adjusting the way we organize the event! Our hopes is that this will help move the event along a little faster, as well as get everyone a taste of what it would be like to compete at a Sanctioned event. Each athlete, will compete to find their 1 Rep Max in each lift: Snatch Clean and Jerk Back Squat Bench Press Deadlift. The way we will organize it for the day is as follows: Previous years, athletes were ....

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