Cycle 1 of 2021 was a success! Congrats to everyone on hitting PRs and getting stronger over the 12 week cycle! The 2nd CrossFit cycle of 2021 will be centered around Olympic Lifting, honing in on technique. The main lifts this cycle will be the Front Squat, working on Hang Cleans and finally working all cycle in the Squat Snatch. This cycle will focus on the following skills: Handstand Pushups/Handstand Walking.

The Front Squat!

Front Squats are essential in a lot of movements in CrossFit: Thrusters, Squat Cleans, Hang Squat Cleans, etc. They work completely different muscle groups from the Back Squat we did last cycle. Specifically, the muscle groups worked in the Front Squat are quads, middle back and, of course, the midline. The key points of emphasis are:

Feet shoulder-width apart
Hands just outside shoulders with loose fingertip grip in a front-rack position
Knees in line with toes
Elbows are nice and high to keep the chest up and open
Hips descend back and down
Distribute weight over the middle of the foot to the heel
Hips go below the knees
Maintain lumbar curve
Keep chest up on the way down and back up
Stand up with weight

Limiting mobility issues for the Front Squat include thoracic extension strength, wrist and lats. Mobility problems in these areas can cause the athlete to bring the bar forward on the squat, chest collapsing during the squat and also a poor front rack position in general. Below are some stretches to help improve your mobility in these areas. Come in before class and implement these in your daily routine! 

Thoracic Extension Strength:

Wrist Mobility:

Lats Mobility:

Hang Clean – OH MY GRIP!

21.4 showed us a complex that included a Hang Clean, which could have been either Power or Squat. A lot of people struggled on this aspect of the complex (myself included) since your grip was shot from the 21.3 workout. This cycle we will work on strengthening not only your Hang Clean technique but also your grip strength.

Bar starts from the ground with a clean grip and athlete must first deadlift the bar.
Once the bar is in the deadlift position at the top, send hips back and let barbell slide to the hang position (above the knees).
Back flat and weight distributed through the entire foot.
Center the shoulders over the bar with eyes forward.

Execution of Clean:
While in the hang position, fully extend the hips and knees aggressively.
Receive the bar in the front rack position stand to finish the lift.
This cycle will allow the Clean to be either Power or Squat. Its up to the athlete and what they feel more comfortable with.

Upside Down Skills!

This cycle’s skills will be featuring Handstand Push-ups and Handstand Walking. For the programming, there will be stations, each week, focused on getting you that first HSPU and/or HSW or getting you stronger with the movements. These stations will be implemented in each week so you will get 10 weeks of accessory work! With the HSW, the athletes that are already proficient at HSPU will be allowed to work on HSW. 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:

For Time (28 Minute Time Cap)
200m Run
20 HSPU (rx+: 4″/2″ deficit)
4 Hang Power Cleans (rx: 115/85 | rx+: 155/105)

400m Run
8 Hang Power Cleans

800m Run
12 Hang Power Cleans

400m Run
16 Hang Power Cleans

200m Run
20 Hang Power Cleans

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!

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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