Saturday, Nov. 21st

 


Holiday schedule for next week!

Monday - normal hours

Tuesday - normal hours

Wednesday - normal hours

Thursday (Thanksgiving) -

8:30AM, 9:30AM, Open gym 10:30-12PM, 12PM class.

Friday (Black Friday) - 9:30AM, 4PM, 5PM, 6PM.

Saturday - normal hours

Sunday - normal hours

 

Today's WOD:

Strength - Front Squat 

Work to 90% of 1 RM, then do 3x3 @ 75%

 

MetCon WOD: Partner Chipper (Split work any way)

For Time:

20 Handstand Push ups 4" deficit

30 Box Jumps 24/20

40 Wall Balls 20/15

50 Cal Row

40 Wall Balls

30 Box Jumps

20 Handstand Push ups 4" deficit

 

15 minute Time Cap

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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.