Today, starts a new CrossFit cycle at Terrain Fitness. We are very excited for this cycle as we will be focusing on getting our members stronger in the Push Press and Deadlift. The skills we will be working on are Double Unders and Pull-ups.

Push Press!

Push Press is the second variation of moving weight from the front-rack position to overhead. The movement starts with the bar in the front-rack position (sitting on the shoulder shelf), feet are right under the hips, toes pointed slightly out, elbows in front of the bar and hand position is right outside the shoulders. The first move is to dip at the hips, meaning to bend knees slightly but keeping the torso in an upright position (no leaning forward). The next move is to extend the hips and legs and, using the momentum from your hips and legs, to drive the bar up, while pressing the weight overhead. The movement is complete when both arms and legs are locked out with weight overhead. The key points of emphasis are:

Feet hip-width apart
Hands just outside shoulders
Toes pointed slightly out
Elbows up and slightly in front of bar
Dip at knees, not torso
Use hips and legs to drive bar up
Come up on toes only when bar is travelling up
Finish with arms and legs locked out

Mobility issues for the Push Press include shoulder, wrist and sometimes torso. Limitations in these areas can cause athletes to lean forward on the dip, not be able to get in to a good front-rack position and not fully extend on the press. In order to help mobility in these areas, try these stretches out!

Shoulder Mobility:

Wrist Mobility:

Torso Mobility:

Deadlift – Because who doesn’t like to lift a LOT of weight?!?!

This cycle we will be working a lot on the posterior chain and with that, the Deadlift is the perfect exercise! The Deadlift is known as “The King of Exercises” because it incorporates so many large muscles. These muscles include your traps, upper back, mid & lower back, core, glutes, hamstrings and calves. Using the Deadlift to strengthen your posterior chain transfers over into so many other lifts like the Clean & Jerk, the Snatch, Back Squat, etc. The list is endless. Building your posterior chain also helps in every day life. As we get older, we need strength in all these large muscles in order to live a longer & healthier life.

Say Good-bye to Single Unders!

Last cycle we focused on Toes-to-bar and Pull-ups. So many members either have toes-to-bar or very close to getting them. Everyone progressed in the pull-up area. Congrats to everyone on the hard work you’re putting in. This cycle, we will continue to develop the pull-up strength and also start developing the Double-under skill. On the skills days, we will be having stations to either go through the technnique of these skills, or stations to help build these skills up more. Put in the work! I promise it will pay off and when it does, you will feel a sense of accomplishment. So, you will getting 3 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

Our test WOD for this cycle is:

For Time:
1000m Row


Alternating DB Snatch
Box Jumps

30 DU between each round


1000m Row

Men: 40/24″
Women: 25/20″

Men: 50/30″
Women: 35/24″

This workout will be repeated in 7 weeks. Make sure to input your score so you can see how far you’ve comeover the entire cycle. If you are unable to make the workout today, ask a coach when you could do the workout. If you have any questions or input, please feel free to talk to one of our coaches. As always, have fun and enjoy the cycle and your own journey of fitness!

Good luck!
Rodney and Rachel

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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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