CrossFit 223 is a strength and conditioning facility located at 424 Route 23 North in Pompton Plains, NJ. At CrossFit 223, we take everyday people and turn them into athletes. Our members reach elite fitness levels through the CrossFit method: constantly varied, functional movement, performed at high intensity. Feel free to email us at email@example.com for more information.
What sets CrossFit 223 apart from other gyms in Morris County?
At CrossFit 223 we pride ourselves on our coaching and attention to detail. Each class we ensure that our members can perform the daily exercise movements with proper mechanics.
Our goal is to take everyday people and turn them in to athletes. Those who train with us are focused and dedicated to achieving their fitness goals. We do not have any fancy equipment or machines in our facility. We utilize standard equipment such as kettlebells, barbells, pull-up bars, and dumbbells to get you in the best shape of your life. At CrossFit 223 you are the machine!
Our members train incredibly hard; harder than most people thought they were capable of. Everyday our athletes break down barriers and set new standards for themselves. Our training is intense, and it creates a bond among our members that can’t be faked or manufactured. Together we sweat, we bleed, we expose weaknesses and we get stronger; together we share all of these things. It is this unique experience that creates a sense of family; in fact we refer to our members as the CrossFit 223 family.
At CrossFit 223 there are no egos and no room for bad attitudes. Those types of people just don’t last here. We support, encourage, push, and motivate one another day in and day out. Our members cheer on everyone from our best athlete to the beginner.
If you’re interested in learning more about CrossFit 223, the first step is to schedule a consultation.
Owner, Head Coach
CrossFit Level I, Level II
Before becoming a CrossFit coach I was personal trainer. I was introduced to crossfit in 2011 by a kid I barely knew at the time(John Galovic). Within a 2 weeks I was hooked and John and I became fast friends. Initially we did what most new crossfitters do, mostly benchmark and hero workouts. As we got more and more obsessed with crossfit we started competing in local competitions. As time went on we shifted our focus to Olympic Lifting and strength training. Oylmpic lifting has become my favorite part of crossfit. The snatch in particular is my favorite lift.
My real passion is coaching. It’s what I LOVE to do. I get genuine enjoyment from seeing the progression of our athletes. Whether its a new personal record in a lift or the first time they get a kipping pullup, it truly makes me happy to be a part of. I am always trying to improve as a coach, talking to other coaches, going to seminars, reading, watching videos, etc…. I will continue learning and striving to get better as a coach. I feel that if you want to be a good coach the pursuit of knowledge and learning should never end. I want to be the best coach I can possibly be. The most important thing to me as a coach is that whoever I am coaching stays healthy. By that I mean they will learn how to stay in safe positions no matter what the movement is so the chance of injury is at a minimum. Past that I want to see them moving better and feeling better. After that we can look at performance goals.
I plan on crossfitting for the rest of my life. It is one of the most positive, fun, and challenging things in my life. I have met so many incredible human beings because of crossfit and I am truly thankful for all the friendships i have made. I would not want to imagine life without crossfit.
Lift – snatch
Benchmark – Amanda
Movements – muscle ups, hspu
Movies – Back to the future, Predator, The big Lebowski
CrossFit Level 1
Before Crossfit I was the guy doing bicep curls and leg presses at my local globo gym. A friend of mine suggested taking a crossfit class. At first I would take a class or two a week. I soon became hooked realizing what I did at the gym before didn’t hold a candle to what crossfit packed into an hour for me.
When I made the switch to 223 I began to take my training seriously, spending 6-7 days a week in the box under the eye of coach Joe. Here I learned about having proper form, and really the fundamentals to Crossfit. As time went on I began to help other members of the box during class, thus resulting in me getting my Level 1 certificate.
The thing I enjoy most about Crossfit is that for one hour of the day I’m expected to perform my best and push myself and others to the limit. Whether it is a members first time doing an un-assisted pull up, getting a double under or shaving times off a triathalon, moments like that are the most rewarding parts of the day.
Lift – Deadlift
Benchmark – Karen
Movements – Backflips, Muscle ups
Movies – The Warriors, Red Dawn
CrossFit Level 1
I began crossfitting in 2014. I was introduced to it by my mother, who had been doing it for about a year or so. I was still attending a regular gym at the time doing the typical 5 day, isolation training that everyone does. You know, “chest and tris, back and bi’s” and so on. I had grown tired of this and wanted something different. I had been hesitant for months as my mother was trying to convince me to come try it. Finally I decided to attend an ‘on-ramp’ or introductory class after meeting Joe. My first class was brutal and humbling, but I immediately realized this was what I was looking for. I fell in love with the way the classes were programmed and how diverse the workouts were. I slowly integrated myself into the regular classes and met so many new faces and awesome people. It was great because along with having my family train and push me, I had a whole new group of friends as well. We were and still are, one big family. So I spent a lot of time in the gym, countless hours, working on progressing and getting better with everything. I really found interest in the Olympic lifts from the beginning and the Clean has become one of my favorite things to do and work on.
As months went by and my training continued, I always found myself coaching other athletes, aiding them with some of the same struggles that I had myself in the beginning of my training. I love seeing people progress and accomplish goals with any aspect of their fitness. I began watching videos and reading constantly, learning more and more about aspects of many of the movements and education incorporated within crossfit. So after some time, I was approached with the idea of becoming a coach; I absolutely loved the idea and decided to pursue it. A coach is always learning, and that’s what I love about our community, that one person may have knowledge that another does not, and it just continues to pass on and progress. Crossfit has become an outlet for me, a place to clear my head and to take my fitness to new levels. It’s just a bonus that I get to be with people that I love and enjoy seeing. I am always willing to lend a helping hand to anyone interested in learning. I’ll be doing this forever, it’s become a big part of my life, and I will never stop.
Lift – Clean
Benchmark – Diane
Movements – HSPU
Movies – Friday, Pulp Fiction, Lost Boys