January 1st 2015 Happy New Year!

Take a glance back.

Because sometimes it might feel like you are treading water, like you are putting in the hard work and nothing has changed - but it has.

Maybe you haven't checked off some elusive skill or made huge PRs with the barbell, making progress imperceptible - but over time all of those little steps add up into one huge leap.

The only way to see the leap, however, is to take a look back at were you used to be.

So pull up the workouts, check out the times and the weights and the scales and pat yourself on the back. You deserve it.

Happy New Year! I'm looking forward to all the progress we'll make this year!

REMEMBER - Class times today are Noon / 4pm / 5pm / 6pm

Today's WOD:

Strength: Push Jerk
**Warmup to 70% of 1 Rep Max, Then:
Strength WOD:
10 Minute EMOM
1 Push Jerk(#135/95)
**From a rack**
**Add #10/#5 until failure**

MetCon WOD:
"Karen"
150 Wallballs #20/15

*After WOD (optional)bonus – ROW 2015m 

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Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.