Monday, Oct. 26th


"The fitness secrets no one wants you to know."

"Probably because it's free. It's also the simplest solution.

No one wants you to know about it because it's not a pill, or a fad diet, or a magic machine, or some new type of workout.

So, you want your goals? You got do one thing.

One seemingly little thing that should be at the top of everybody's list.

Hard work.

Hard work is what is going to get you fit. It's what will make your muscles stronger and your legs run faster. Hard work is what gets you to your goals.

Hard work is going to be where you see the progress.

Stop hoping for some easy magic trick. Hard work IS the magic. So drop the excuses and roll up your sleeves." -JournalMenu

Today's WOD:

Strength / Technique work

3 Position Clean (floor,hang,high hang)

Full clean (floor)

Full clean (above knee)

Full clean (high hang/pockets)

All done without dropping the bar.

Work to heavy set or mod. weight technique work


MetCon WOD: 15 minute AMRAP

3 cleans 185 / 125

10 burpees

20 doubles


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.