Monday, Nov. 16th

Great turn out for the Social this past Saturday! Big thank you for everyone who made it out. We will be announcing a date for a Toy For Tots charity event in December. It will be an in house competition with Rx and Scaled divisions.

Nutritional Seminar will be this Friday night at 5PM (Performance) and 6PM (Weight loss). There will be no 5PM or 6PM class that night. This is free for all members!

This is week 3 of the current training cycle. Back squats are Monday and Thursday (make up day). If you missed back squats last week then you will follow the program written on the white board.

Monday, Nov. 16th

Strength - Back Squat (week 3 of Squat cycle)
5 sets x 7 reps @ 75%

MetCon WOD:12 Minute AMRAP

5 Burpees
10 KB Swings 55/35
20 Double Unders (attempts/singles)

Rx+ = KB snatch 55/35


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.