Saturday, Nov. 7th


CrossFit Class - 8:30AM & 9:30AM

CrossFit Open Training - 10:30AM

- The CrossFit Open Training is for getting ready for the CF Open competition in march .We'll be focusing on practicing the standards and then a judged CF Open WOD. 

-To get the most out of the CF Open Training you'll need to choose to do either the normal class or the open training. 

-Rovemeber! This week the goal was to get 4 rounds of a 2 minute trial. If anyone would like to get their 4 rows in they can do it up until Sunday night. You're allowed to just come row today from 8:30 to noon. And Sunday from 4:30 to 8PM. 


Today's WOD:

Strength - Bench Press 

(5 - 5 - 5 - 5 - 5 @ 70-75%)


MetCon WOD - "Nancy"

5 Rounds for time of: 

400m Run 

15 Overhead Squats, 95# / 65#


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.