Friday, Oct. 30th


Great work this week! We will be starting a new 8 week programming cycle Monday, Nov. 2nd. Every cycle we will have a targeted skill and strength focus. Along with some optional extra work. You will be seeing great consistency. We are working hard to keep you improving, hitting those PR's and attaining those tougher skills. We will post more information on the next cycle in the coming days. 

-Also, Nutritional Seminar times and dates will be announced on Monday!


Skill - Strict Handstand Push-Ups

Technique work / scaled options then,

7 minute EMOM

1 set of strict Handstand push ups

Score the total number of handstand push-ups you complete.


Strength - Back Squat 

Warm up sets, then 60% x 5, 70% x 5, 75% x Max set)

Max set should be 5-12 reps

Record Max set


MetCon WOD: Annie (Time)





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.