Wednesday, Nov. 11th


Remember The CrossFit Social is this Saturday 8PM at Shaka in New Brunswick! 

Today's WOD:

Optional Rowvember Challenge! (To be done before class starts or after class ends.)

Rowvember - (3 Minute Time Trial) (Distance)


Gymnastics - Hollow Rock / Superman Tabata 

:20 second hollow rock hold

:10 second superman hold

For 4 minutes


Strength - .Push Press 

Work to a Heavy Triple


MetCon WOD: 16 Minute EMOM

Even Minutes - 5 Deadlifts 225/155

Odd Minutes - Max Box Jumps

*Pace yourself on box jumps or step ups, go for a consistent effort.

*Score = Box Jump total


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.