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Whether you choose to do the new client package or private training, all new clients require an Intro session. To book your Intro session or to find out more information about it contact us at 856 513 5960.

I have never worked out before or I am out of shape. Can you help?

Definitely. At CrossFit Off The Grid, we see all clients with varying needs and abilities. Whether you are just starting out, training for the sport of your choice, recovering from an injury or just wanting to stay or get healthy, we can help.

What clients do you currently work with?

We are very lucky from past experiences, we have seen clients that vary in size, shape, age, strength, and ethnicity, etc., These experiences have allowed us to work with athletes from a wide spectrum of diverse sports such as hockey, mountain biking, track, lacrosse, soccer, golf, basketball, volleyball, rugby, football, swimming, triathlon, and distance running as well as a wide spectrum of diverse backgrounds including corporate executives, teachers, students, moms, dads, children, etc., covering all walks of life. With this experience comes an appreciation for the subtle differences that each person requires and that we are able to successfully provide.

What costs are involved in getting started at Off The Grid Fitness?

We are not just another personal trainer, or just another strength coach. Our programs/services are either group based or individualized and progressive and are based on getting results for our clients. If you are looking for quick fixes or to just “have” a personal trainer, we are probably not the trainer for you. However, if you want to, and are willing to work to, improve some facet of your physical/body performance, then contact us 856 513 5960

What services are available to people who live out of town?

OTGs facilities are located in South Jersey but we have many options for people who live in other cities, provinces and countries! Some options we recommend (you can find more details on each at our “What We Offer” page)

Become an Online Member to the OTG site

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Remote/Online Coaching with OTG coach

Workout Information:

How do I follow the sets? What does the rest portion mean?

We will use a typical multi-facet resistance training workout that would be prescribed on this Blog, we call it “MFRT”.

5 Rds

High Bar Back Squat @ 30X0, 4-6 reps

Rest 2 min

Chest to Bar Chin-ups, AMRAP

Rest 2 min


4 Rds

KBS – 2 pd, 21 reps

Rest 30 sec

Ring Dips, 21 reps

Rest 30 sec

In this workout you move through exercise 1 at the rxd tempo, for the rxd reps, you then rest for the rxd amount of time (exactly) after the set is completed. Following the rest you do exercise 2 at the rxd tempo, for the rxd reps, you then rest for the rxd amount of time after the set is completed. You then proceed back to 1. This alternation continues until the rxd number of rounds are completed for each exercise. For the above, this would mean 5 rounds through exercises 1 and 2, with 2 mins rest between each set.

Once you have completed the top set of rounds, you move to the 2nd set. You will start your 1st exercise in set 2, 2mins after your last set of exercise 2 from the top set. This style of workout can go into multiple combinations. Nothing changes, you simply following the rxd order of exercises, the rxd tempo, the rxd reps, the rxd sets.

What does 30X0 mean?

It signifies a certain tempo. There are many examples like this -21X0/1010/5010/etc. You simply have to take the exercise and correlate the timing (i.e. the numbers – 30X0) to it.

For example, if a bench press or back squat is rxd at 30X0, it means that from the top of the movement, you should take 3 seconds (1 one thousand, 2 one thousand, etc.) to reach the end point of the exercise (bar to chest in the bench press or full depth for the squat). So, the first number signifies the lowering portion of ANY exercise.

The second number signifies if there is any PAUSE in the bottom position. Because this example says 0, it means that it is simply 3 seconds down, 0 pause, and then back up. If the tempo was 31X0, then you would have to pause for 1 second at the bottom of the movement. If it was 32X0, then you would have to pause for 2 seconds, and so on.

The third number signifies the time in which to raise the load. When it says X as the third number, it means to accelerate the load as fast as possible – regardless of how fast the weight is actually moving; intention to accelerate is most important. If the number is 2020, as sometimes rxd for GHD sit-ups or back extensions, then you have to take 2 seconds to lower fully, 0 pause in the full stretch position, then take 2 seconds to come back to the top (you are capable of going faster, but that is not what is being asked, so follow the numbers), with 0 sec rest before going into the next rep.

There is also a case when you could be asked to do a 3010 tempo – on the bench press for example (because it is simple). When it says 3010, the third number is critical, because it means that for whatever the rep range is, you MUST take the rx’d time to raise the load, which would be 1 second in this example. This type of tempo does not allow for maximal efforts within sets, as you HAVE TO MAINTAIN a certain cadence for the reps.

The last number, as you may have guessed, signifies any pause at the top of the movement. If it says 30X1 for a weighted chin-up (or pull-up, same thing), then you have to hold your chin over the bar for one second before lowering for 3 seconds to full arm extension.

Also, you have to LEARN to read the number, then apply it to the given exercise. Chin-ups, for example, are a special case – there are other examples as well (i.e. deadlift). Chin-ups begin with the raising portion first, not like a back squat or bench press. So, if the tempo is 30X0, the first thing you look for is NOT the 3 second prescription, but the X, meaning that you begin with the third number for this exercise, not the first one.

Why do we Rx tempos?

We do it dependent on what the Coach wants the training response to be from the workout. It is done to control intensity, overload certain areas of a movement/body part, improve technique on movements, ease the load on the joints, variability, transfer to other parts of CrossFit (i.e. back squat – 1,1,1,1,1 is MUCH different than high bar back squat @ 40X1 – 2-3 reps 5 sets…and side note, endurance on the squat at that tempo is one thing that WILL take the CF’er to another level as it carries over to so many things).

Repetitions – What weight do I start at for each exercise of the workout?

5 Rds

High Bar Back Squat @ 30X0, 4-6 reps

Rest 2 min

Chest to Bar Chin-ups, AMRAP

Rest 2 min


4 Rds

KBS 2 pd, 21 reps

Rest 30 sec

Ring Dips, 21 reps

Rest 30 sec

Well, for this example, there is only one exercise you need to choose a weight for – the back squat. So, we will use the example of someone who can back squat 300 lbs for 1 rep (1RM). The loading percentages will depend on many things for a given exercise – training age, training status, gender, muscle group, exercise, etc. For our purposes, this person would warm-up to a weight they either knew would be challenging for 6 reps, or a weight they thought would be challenging for 6 reps (depending on their experience). This persons’ numbers for 5 sets should look something like this – 230(6), 240(6), 245(6), 250 (5), 250 (4). For this workout, the goal is to train the squat at a given tempo, not to go for PRs.

*Notice that once the top of the rep range was achieved, the load MUST INCREASE. When the top of the rep range is not achieved, then the load MUST STAY THE SAME for the next set. When the bottom of the rep range is not achieved, the load MUST STAY THE SAME for the next set (unless you are in warm-up, and you know you cannot do this weight for the rx d reps once you have tried it for one or two reps). You MUST understand these principles, as progression is dependent upon this for this style of workout.

Repetitions – How should I progress if the workout calls for…?

Depends on the workout, for example:

Push Jerk, 5-5-5-5-5

If the follow happens to your loading, 145/150(failed at 3)/150(failed at 2)/XXXXX. Then shut her down there. You are not being productive. This is the point of Critical Drop-Off (CDO).

In these workouts, you warm-up to challenging load for 5 reps of the given exercise. If you know your 1RM (repetition maximum) or 5RM for the Push Jerk, it will be easier. The reps could be any number with this style of workout, the rules will still apply. For this workout, you could have a loading sequence that looks like this for the Push Jerk workout – 145/150/155/160(4)/160. Each set has to be hard, with the next set being harder than the previous.

If you are to perform the Press within an MFRT style workout, for 5 sets of 4-6 reps each set, and your best 6 RM Press is 130, then the following loading should occur – 120/125/127.5/130/132.5(4). If the following happens – 120/125(5)/125(3)/125(2)/XXXX. Then you are done after set 4, shut it down. You DO NOT DO SET number 5. Arguably, you should stop after set 3.

Being able to judge when the Critical Drop-Off occurs may be difficult. It can depend on the order of your workout, and many other things…live and learn.

If the workout is:

Deadlift, 5-4-3-2-1

In this workout each set is VERY hard. You may even fail on a certain set, this is not a warm-up to try a 1 RM. A PB may occur with this, but each of the sets 5/4/3/2/1 should be maximal efforts for those sets. If your best Deadlift is 400lbs, then your sets may look like 340(5)/350(4)/360(3)/375(2)/390(1).

If the workout is:

Press, 1 RM

You are being asked to find a 1RM, your best possible lift. Then you do not do gruelling sets leading up to this as you would with the previous workouts. If your PB is 160 for the Press, then your set scheme would look something like this, following a good warm-up – 95(5), 115(3), 135(1), 145(1), 155(1), 160(1), 162.5 (1), 165(f), 165(f). The goal is to get up to a heavy weight quickly, with the fewer sets the better, as for most people, this will allow lots of nervous system function for the important sets.

Sets-The Ins & Outs

Maintaining the correct rxd tempo, and following the rules with the reps (see above), is imperative to getting the appropriate response from the workout. Progression from set to set, usually determined by load, is priority. However, when there is numerous sets prescribed within a workout for a given exercise, if you are using the correct methodology, then those muscle groups will be screaming for vengeance by the last set. And, depending on how you have been eating, sleep, relaxing, training, etc., can affect your performance on the latter sets. If you are to perform a Push Jerk WOD like the one above:

Pre – WOD Fueling rx’d

This is VERY individualized, VERY. Depends on your schedule, your digestion ability, the WOD, etc. But, for general purposes, I will give some scenarios.

A: Your WOD is Fran (or any high power output/gassy WOD), and you are doing it at 5 pm. I would suggest eating your last meal around 1 pm to 2 pm at latest. Between this time, you only consume fluids (caffeine anyone?), and supplements if you so choose. You get to the gym at 4-4:30 pm, begin warm-up and anticipate the oncoming pain. The empty gut will benefit you immensely for these high power output WOD’s. Pretty much if the WOD is going to kick your ass, then you had better make sure that you are running light on the food (3hr+ post)and heavy on the motivation.

B: If you are doing the same WOD at 6 am. Wake-up, warm-up, and get’er done. Fluids, such as Ultima, or some kind of electrolyte may be beneficial to YOU. If you are eating, make sure it is not much more than what you could pick from your teeth following a handful of cashews, as it will only be coming right back up – if the WOD is done correctly. At this time, warm-up is even more important.

C: Your WOD is Deadlift, 1-1-1-1-1-1-1. Bring your lunch pale and do as you please. Whether done in the AM/PM, eating food will not affect your performance, as this is a CNS WOD.

D: If the WOD is a MFRT, with short rest times, moderate (or more) amount of sets and reps, then you would want to follow the advice from Scenario’s A & B (shown above).

Scaling & Substitutions

The only WODs that will need to be scaled are the ones in which there is a movement involved that has a progression. For example, a bench press does not have a progression, the weight just changes. A push-up has a progression. From kneeling to from toes. A deadlift does not have a progression, the weight just changes. A chin-up has a progression, from angled with a barbell, to assisted with weights or a band, to the free-weight version These type of movements may require a substitution.

Okay, so how do I scale or make subs?

Barbells – If you only have access to DBs for the WOD, and if there is a rxd weight for a certain exercise, use 66% of the weight in total – both DBs added together. Using DBs usually sucks much more.

Bench Press – If you do not have access to a bench press, then sub bar dips for rxd reps. Ensure you are adding weight to your body if the bench press is being rxd for loads (i.e. @ 30X0, 3-4 reps x 5 sets, rest 90 sec). This means failing at the top, or within the rep range. See discussion on repetitions for more info on appropriate loading parameters.

However, if you do not have access to either a bench or bar dips, use ring dips if you have them – same methods apply here. If you have none of the above try elevating your hands, either with parallettes or weight plates, and maybe adding some weight to your torso if possible for extra resistance – as the point of this type of rxd for the bench press is intensity in the pressing movement/musculature.

Box Jumps – Usually height will be the issue, so use a shorter one. If you don’t have access to a box, try to measure off a distance about 75% of the rxd box height from the top of you fingers when reaching overhead. Make a spot on the wall, or something, jump and touch it.

Chin-ups – Use an exercise band to assist you, or a machine if needed.

Chin-ups (strict) – Negative chin-ups for the same amount of reps are an option (4-5 sec lowering). If you can do them, but not as well as needed, then do what you can, but ensure you take your sweet time with the lowering portion, i.e. using a 50X0 tempo.

Chest to bar Chin-ups – Do regular kipping chin-ups if you cannot manage these in the rxd quantity.

Dips – Use an exercise band to assist you, or a machine if needed. Do bar dips if you do not have rings.

Double Unders – There is no acceptable substitution, so stop reading the FAQ and learn Double Unders.

Front Squat – If you cannot do a front squat, do to flexibility, then become more flexible – simple. Also, sub back squats instead or DB squats.

GHD Machine – If you do not have access to a GHD machine, then you will not be able to do the GHD Sit-ups, or GHD Raises. Or, you may not even be able to perform the back extension, assuming you do not have a back extension machine either. In this case, you would either sub Knees to Elbows for the GHD Sit-ups, or anchored Sit-ups using a swiss ball – to allow full extension of the hips/spine. Sit-ups are too easy on the midline compared to a GHD Sit-up. The sub for GHD Raises would be negatives from a kneeling position with your heels anchored. Going from an erect posture, control the lowering, to lying face down on the floor. Another possible sub would be a good morning with weight. Back Extension sub would be an unweighted good morning – hands behind head. Unless there is a weight rxd for the back extension, in this case, you would have to hold the weight under you chin, or on your back.

Kettlebells – Use DBs of the same weight. 1 pood = 16 kg or app. 35 lbs.

Loads – This will likely be the most common substitution. When the load in a WOD is too heavy for you to use, or if that weight will make the WOD 2 times longer than it should, then the load should be reduced to a manageable amount. Or if the WOD calls for unbroken reps, and you know that you cannot do that many reps at that weight for that movement, reduce it. Example – You are suppose to do Fran, and your best Front Squat is 100 lbs, then the 95 lb rxd weight for males will not work for you. When Fran is rxd on here, it is done for high intensity. But, if it is your first time with a WOD like Fran, and you want to use it as a benchmark, then go for it. But, there is a huge difference between doing Fran in more than 8 minutes with 95 lbs, and doing it under 4 minutes using 65 lbs. The under 4 minutes would be a better option. However, there are circumstances when you should grind through a WOD. Those kind of WODs will probably assert themselves upon Coach’s instructions, or just the layout of it.

L Pull-ups – Raise your knees until thighs are parallel to the floor, and hold this position. If possible try to keep your thighs at this position and extend your knees as much as possible. The issue will either be strength or flexibility, what is your issue? Work on it.

Muscle-ups – Substitute 3 Chest to Bar Chin-ups/3 Ring Dips per muscle-up. Or, 4 chin-ups/4 bar dips per muscle-up.

Overhead Squat – If you cannot do an overhead squat, do to flexibility, then become more flexible – simple. Also, sub back squats (as front squats will likely have the same problem as the overhead squat) instead, and practice HSPU’s to develop OH strength/stamina.

Rowing – If there is no access to a rower, then run the same distance as rxd. If you can not run or row, then do 10% of the rxd distance for reps of a SDLHP (45 lb Barbell). So, for a 500m row, then you have to do 50 SDLHP with a 45 lb Barbell.

Running – Running is usually rxd less in the winter anyway. However, if you are supposed to run for the WOD, and you just can not, then row the same distance if you have access. If you can not row, then sub 10 Box Jumps (20 inch/14 inch) for every 100m rxd. If that is not possible, then sub 15 Double Unders for every 100m rxd.

Wall Balls – If you do not have access to a medicine ball to do the wall balls, then do DB thrusters. Using the same amount of weight per hand as the rxd weight for the wall balls.

Courtesy of James Fitzgerald