Wednesday, Nov. 25th


Normal Hours Today! 

*Attention, we will be adding in a Sunday morning class at 9:30AM (before the kids class). This will start this Sunday. 

Today's WOD:


Strength - Deadlift 

5 - 5 - 5 - 5 - 5 @ 65% - 75%

*If you have no previous information for this lift, work to a heavy triple instead.

*If you have not completed the back squat program for this week, Squat instead of Deadlift. 


MetCon WOD: 15 Minute AMRAP

6 Pull ups

12 Wall balls 20/14

24 Ab Mat Sit Ups

Score = Rounds + Reps

Rx+ = 2 Muscle Ups instead of pull ups


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.