Wednesday, Nov. 18th

 

Announcements!

- We will be doing a Charity Event for Toys For Tot's on Saturday, Dec. 12th. Details will be posted tomorrow! 

- Nutritional Seminar is this Friday at 5pm (Performance) and 6pm (Weight loss). There will be no 5pm/6pm class! 

 

Today's WOD: 

Rowvember (4 minute time trial) (Distance)

Mobility Clinic

Couch Stretch

Shoulder extension

Anterior Hip mobilization

 

Strength - Shoulder Press 

3 - 3 - 3 - 3 - 3 - 3 - 3 Ascending

Find a heavy triple

 

MetCon WOD: For Time:

50 Double unders

50 Ab mat Sit ups

5 Hang Full Clean 135/95

40 Double unders

40 Ab mat Sit ups

4 Hang Full Clean 135/95

30 Double unders

30 Ab mat Sit ups

3 Hang Full Clean 135/95

20 Double unders

20 Ab mat Sit ups

2 Hang Full Clean 135/95

10 Double unders

10 Ab mat Sit ups

1 Hang Full Clean 135/95

*Rx+ = 155/115

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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.