Tuesday, Nov. 24th



Be sure to check the Wodify schedule for the upcoming holiday week! Thursday and Friday are the only schedule changes.

We will be a hosting a Toys For Tots charity event 11am Saturday, Dec. 12th. We will do a charity WOD and enjoy some food afterwards. Competing in the charity WOD will be $10 donation to the charity. (More details to come!)

Also We have a Toys For Tots donation box in the office. We will collecting toys for the next two weeks! If you would like to donate a new unwrapped toy just ask a coach. 

Gymnastic Benchmark: Strict Handstand Push-Ups

7 minute EMOM

1 set of strict Handstand push ups

Score the total number of handstand push-ups you complete.

Scaled option - Box Handstand push ups and Handstand against wall practice.


MetCon WOD: 10 Rounds For Time:

5 Push Press 115/85

10 Box Jumps 24/20

30 Double Unders (30 Double attempts or 90 Singles)

Rx+ = 135/95 + Unbroken doubles


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.