Friday, Nov. 20th



No 5pm or 6pm class Friday!

There will be a nutritional seminar at 5pm for Performance and 6pm Weight Loss. If you have not been to a nutritional seminar before, attend the 6pm. This is free for members and no sign up is required. 

Today's WOD:

Strength / Technique Work : Hang Snatch 

Warm up sets, then work to a heavy single.


MetCon WOD: Every Minute on the Minute for 12 Minutes:

Odd minutes - 5 Shoulder-to-Overhead 155/105#

Even Minutes - 10 Toes-to-Bar

If you are not done with the required number of repetitions when the next minute starts, immediately stop what you are doing and move on to the next exercise.

Your score is total number of reps completed in 12 minutes.

(Max score is 90)

*Use push press or push jerk.


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.