Monday, November 2nd



-For us to provide the best coaching possible, do your best to sign into class ahead of time on Wodify.

-Rowvemeber Challenge! 

We will be doing a series of time trials for the next month. Check out the challenge whiteboard next time you're in the gym. We will program some of the trials into class but you will have to make sure you get the required amount done. All trials will be done with a timer set on the Rower. We'll post the top 5 men and top 5 women weekly. And the two overall winners will receive a prize at the end for the most meters rowed! Also check out the Iron CrossFit Challenge Page on Facebook for more details. If you are not a member of the challenge page, send us a request for approval. 

-CrossFit Social is Nov. 14th at Shaka in New Brunswick at 8PM. Check out the Facebook event! Friends and Significant others welcome to join. Please be sure to RSVP on the Facebook Event do we know to expect you. 

-Today is Week 1 of our new programming cycle. We will be doing 6 weeks of training followed by the 7th week of testing and the 8th week will be de-load and transition. 

The major strength component of this 8-week cycle will be the high-bar back squat and also a skill/strength focus on the pull up. You will be back squatting once a week on Monday or the make-up day on Thursday. 

We are re-testing our Back Squat this week to find an honest 1 Rep Max. No sacrificing range of motion or depth for heavier weight. 


Today's WOD: 

Strength - Back Squat 

Work to a 1 Rep Max (rep scheme on the board)


Nov. Challenge - Row

(2 min time trial) (Distance)

Set Rower to 2 minutes or ask a coach!


MetCon WOD:16 Minute AMRAP

4 Handstand Push ups

8 Shoulder to Overhead 115/75

12 Box Jumps 24/20


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.