The 1st CrossFit cycle of 2021 will be focused on the Back Squat, working on a Clean Complex and focusing on the following skills: Pull-ups & Toes-to-bar.

The Back Squat!

In order to increase overall strength (and live longer) we must strengthen our Back Squat. Squatting is the most basic form of functional movement we, as humans, perform on a daily basis. Whether it is sitting in a chair or getting in and out of your car, squatting is used for all these tasks. The key points of emphasis are:

Feet shoulder-width apart
Hands just outside shoulders
Back lying on the upper back
Hips move back then down
Distribute weight over the middle of the foot to the heel
Hips go below the knees
Keep chest up on the way down and back up
Stand up with weight

Some common limiting factors for athletes include coming up on toes, knees caving in, leaning over with the chest and not going below parallel (hips below knees). All these factors are tied to limited mobility, which we are constantly working on at Terrain Fitness. The areas of limitations are based around the ankles, hips and torso. Below are some key stretches you should be doing if you are limited in any of these areas:

Ankle Mobility:

Hip Mobility:

Torso Mobility:

Clean Complex Incoming!

This cycle will focus on working techniques for the Power Clean and Push/Split Jerk. In order to achieve optimal aspects of each movement, the focus will be on pausing in each position, focusing on muscle memory so you can optimize each position. This could be at the knee level, mid-thigh position or in the catch. The same concept can be applied to the Jerk. We will focus on pausing in the dip and the catch in order to get your body comfortable being under load. All this will help tremendously with the cycle complex and overall strength.

The complex this cycle will be:
1 Power Clean + 1 Front Squat + 1 Push/Split Jerk

Bar starts from the ground with a clean grip.
Back flat and weight distributed through the entire foot.
Center the shoulders over the bar with eyes forward.

Execution of Clean:
Deadlift bar off the ground to approximately the mid-thigh position
Then fully extend the hips and knees aggressively.
Receive the bar in the front rack position stand to finish the lift.

Execution of Front Squat:
Bar stays in contact with the shoulders.
Loose Grip on the bar.
Push the elbows up on the descent and keep elbows high throughout.
Push your hips back and down (hips and knees flex at the same time).
Knee track on top of feet.
Keep weight in heels.
Full depth is hip crease below the knee.
Stand to finish the lift

Execution of Jerk:
Adjust feet and rack position from the front squat

Push knees forward and out
Torso stays vertical
Heels down

Quickly extend at the hips and knees before pushing under the bar.
Receive bar in a ¼ lunge position with arms locked
Stand to finish by moving the front foot back and then the back foot forward.

Skills are essential!

This cycle’s skills will be featuring Pull-ups and Toes-to-bar. For the programming, there will be stations, each week, focused on getting you that first pull-up or toes-to-bar or getting you stronger with them. The structure will be one week on and one week off meaning the first week will be pull-ups, then the second week will be toes-to-bar and then pull-ups again. So, you will getting 6 weeks of each skill over the next cycle! If you’d like to work on these skills more, remember any of these stations/exercises can be done on your own time as well, during Open Gym hours.

Rinse & Repeat

As always, we will be having a test WOD the first week of the cycle. The Test WOD is as follows:

13 Minute AMRAP
30 DU
20 Deadlifts (rx: 95/65 | rx+ : 135/95)
10 Pullups

straight into

8 minutes to find a 1RM Clean
*Can be power or squat

In 12 weeks, it will be retested so make sure you record your results so you can see how far you’ve come in those 12 weeks! If, for some reason, you are unable to do the workout, you can always make-up the workout during Open Gym hours. If you have any questions about anything pertaining to the new cycle or just general questions, please don’t hesitate to ask one of us!

CrossFit Open Is Coming Up

The 2021 CrossFit Open season kicks off March 11 with just a 3-week Open vs a 5-week Open in the past. The CrossFit Open is a fun & engaging time as the community comes together to throw down on the same workout for each week. Every week, there will be a new workout to complete with completely different movements from the week(s) before. Any and everyone can participate in the Open. As preparation for the Open, we will be incorporating and working on movements you will see in the Open. Let’s have some FUN!

Good luck!
Terrain Fitness Coaches

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Joey Vincent


Joey began his CrossFit career in 2010. His background in hockey played to his natural talent and fierce form in our sport. From the young age of 5 years old, Joey dominated as a goaltender for many leagues and eventually went on to play for William Paterson University. Not only did he play, but he coached others and even practiced with our very own New Jersey Devils.

Coaching since 2013, Joey has his CF Level 1 & CF Kids Cert. Joey is a motivator, an educator and has a strong affinity to Olympic lifts and full range of motion. You will quickly find that Joey’s coaching is strategic, intuitive and will inspire you to push your limits.


CrossFit Level 1 Certification
CrossFit Kids Certifications

JV Lalo


Jv’s CrossFit journey started in 2013 when his doctor warned him of his health. His love for free t-shirts at an early age led him to his rich background in sports such as football, wrestling and track. The training in these sports laid the foundations of his experience in weightlifting and after college needed something to effectively balance his or for delicious food.

Training in different styles from Spin and HIIT classes to Power and Olympic lifting, Jv then got his CrossFit Level 1 Certification in 2018. Jv is one to rush to become one of your biggest fans and help you get to where you want to be in fitness and life. His vibrant and energetic personality always finds a way to connect with you as his mission is to always make you smile.


CrossFit Level 1 Certification

Laura Kasperzak


Laura grew up in Maywood, New Jersey and has always been interested in fitness. With a background in gymnastics, competitive cheer and yoga, she has spent most of her life learning about movement and trying out as many different activities and sports as possible. For the past 8 years, she has been teaching Yoga all over the world. Fun fact, she has done handstands in 25 states and 14 countries so far. In 2018, she tried out her first CrossFit class and ended up falling in love with it. Her love of teaching yoga led to her wanting to become a CrossFit coach as well. With yoga and now CrossFit, Laura hopes to continue to inspire her students to learn new things at any age.


CrossFit Level 1 Certification

Mike Pozzuoli


Before CrossFit, Mike was the guy doing bicep curls and leg presses at my local globo gym. A friend of his suggested taking a CrossFit class. At first, Mike would take a class or two a week. He soon became hooked realizing what he did at the globo gym didn’t hold a candle to what CrossFit packed into an hour. After about a year, Mike began to take his training seriously, spending 6-7 days a week at the gym. Here he learned about having proper form, and the fundamentals to CrossFit. As time went on, Mike began to help other members of the CrossFit gym during class, thus resulting in him getting his Level 1 certificate.

The things he enjoys most about CrossFit is that for one hour of the day he’s expected to perform his best, as well as pushing others to do their best. Whether it is an athletes first time doing an un-assisted pull up, getting their first double under or getting a personal record on a lift, it’s moments like this that he believes are the most rewarding part of his day.


CrossFit Level 2 Certification

Rachel Pollack


Rachel grew up in Livingston, New Jersey and played field hockey all throughout high school. She had spent her college years enjoying every moment, but letting the weight gain creep up on her. After realizing she needed to make a change, she joined a gym and started taking small steps to improve her health and wellness, but she really had no idea what she was doing. Something was missing: a sense of community and direction from an instructor. She quickly found what she was looking for when she stumbled upon a CrossFit gym. After her first class, she was hooked. She realized that all movements could be modified to her abilities and she loved that there is always something to work on. Every city Rachel has ever lived, she has joined a CrossFit gym and has made life long friends. She cannot wait to make Terrain feel like a second home to all members that walk through the door.


CrossFit Level 2 Certification


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