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It’s one of the most common cues in Olympic lifting and functional fitness, and for good reason. Whether you are catching a heavy clean or grinding through a tough set of front squats, your elbow position makes or breaks the lift.

DT isn’t just a test of mental toughness; it is a profound lesson in stamina under fatigue and midline stabilization. Because the barbell never changes weight, your body is forced to transition between movements that require vastly different mechanical leverages.

Most people look at the GHD and either walk right past it or use it as a coat rack for their weight belts. But if you know how to use it correctly, the GHD is one of the absolute best tools in the room for building bulletproof midline stability, explosive power, and a resilient posterior chain.

The goal shouldn't be to delete your apps, throw your phone in a lake, and move to a cabin in the woods. The goal is balance. It's about using the digital world as an intentional tool to solve real-world problems and handle logistics, thereby freeing up your time so you can maximize the things you do in the real world.

It is one of the most iconic milestones in functional fitness. You can lift heavy barbells, you can sprint through burpees, and maybe you can even fly through kipping pull-ups. But standing dead-still under the rig and pulling your chin over the bar using pure, unadulterated strength? That hits different. For many inhabitants of the planet earth, the strict pull-up feels like an elusive goal. But it isn't an elite skill reserved for a selct few. It is a milestone that can be

If you walk into a traditional gym, you usually see two extremes: people wandering between machines with no clear plan, or someone on a treadmill staring at a screen for an hour. If you’ve tried group "bootcamp" classes, you might have experienced a lot of sweating, but without a clear long-term trajectory for your strength, skill, or overall athleticism.

There is a massive misconception about what it takes to walk through the doors at CrossFit 201. Most people think they need to "get in shape" before they start. They think they need a baseline of pull-ups or a certain level of cardio just to survive the first class. The truth is the opposite. You don't get in shape to start; you start to get in shape. Our Couch to CrossFit program was built specifically for the busy professionals in Oakland and Franklin Lakes who have spent t

If you’re living in Oakland, Franklin Lakes, Ringwood, or Wayne you’ve probably noticed that there are more ways to get a workout in than ever before. Everywhere you look, there’s a new studio opening with bright lights, loud music, and the promise of a "total transformation."

Before the CrossFit Games, "fitness" was largely a subjective aesthetic. You looked fit, or you didn't. But as we say in the box, "Performance over Perception." We don't care how you look in the mirror if you can’t move the weight on the bar. The Games were created to provide the "Fundamental Reality" to back up the claims.

In the modern fitness landscape, data is king. Many of our athletes at CrossFit 201 find incredible success with "Flexible Dieting" and macro counting—using the precision of protein, carb, and fat ratios to fine-tune their performance. It is a proven, scientific method that works. If you know me though, you know I’ve always been a sucker for fitness history. There is something fascinating about the fact that basic principles from 50 or even 100 years ago can often trump all o

If you want to optimize the results that our programming is designed to give you, you have to fuel your engine with high quality food. And one of the biggest culprits holding back your PRs, your recovery, and your body composition is Added Sugar.

It happens every year on January 1st. People decide they are going to change everything at once. They promise to work out six days a week, cut out all sugar, sleep eight hours a night, meditate, and drink a gallon of water.

Whether you live in Oakland, Wayne, or Franklin Lakes,your performance starts long before you pick up a barbell. It starts in the checkout line.

While many modern boutique fitness studios and franchise group training gyms rely on heart-rate-based "metrics" and flashing neon screens, CrossFit 201 takes a more direct approach to tracking performance. To some, our rep counting and stopwatches might look "low-tech," but they provide the only data that actually matters: measurable results.

At CrossFit 201 in Oakland, NJ, your membership doesn't just give you access to equipment; we build a partnership in your fitness. We provide the formula, the accountability, and the community that the standard commercial model simply cannot replicate.

Hey everyone! Few things divide the fitness world—and sometimes even the CrossFit box—like the Kip. You’ve heard the debate: Is kipping cheating? Is it dangerous? Should you only ever go strict? The answer is simple: The choice between kipping and strict movement is not about morality; it’s about strategy, science, and the deliberate goal of the workout. The kip is a tool for fitness, but only if you’ve earned the foundation first.

After changing lives for over a decade, we have found that a three-month commitment is the minimum duration required to bridge the gap between initial motivation (which is great, but flaky) and genuine, undeniable, long-term success. Are there exceptions to that rule? Absolutely - there are a good number of people who are hooked on the program from day one. But many people need 60 - 90 days to fully incorporate the CrossFit methodology into their lifestyle.

We are thrilled to announce a highly practical and focused Movement Workshop led by Coach Jeff, a certified CrossFit Level 1 Trainer who is also a practicing Chiropractor and former Division I Football player from UNH. He understands the demands of the athlete and the necessary mechanics of the human spine and joints.

mastering your own body weight through movements like pull-ups, squats, handstands, and simple dips is the ultimate foundation for becoming a truly capable, resilient athlete.

Hey everyone! You just crushed a tough 40-minute Partner WOD on a Saturday, and that feeling of sustained exhaustion is certainly satisfying. But sometimes, when you see a workout programmed that’s only 5 or 8 minutes long—think Fran or Grace—you might wonder, "Is that really enough?"