Wednesday, Dec. 16th



It's no surprise that grit is what it takes to get anywhere in this world.

No life worth living will just be handed to you. That applies to your job, your family and your health.

If you want to go home at the end of the day, proud of yourself and what you have accomplished, then you are going to have to struggle.

Remember that when you walk into the gym, muttering those words of defeat, making small excuses here and there, finding places where you can just coast. Remember that when you are frustrated that you are still using a band for pullups, or you've been chasing muscle ups for years.

If you are stuck, spinning your wheels seemingly going nowhere, sit down and ask yourself this: Are you really struggling? Or are you just going through motions waiting for it to happen? Because one of those will check off your 2016 resolutions and one won't. You decide.           -JournalMenu

Today's WOD:

-Foam Roll Clinic

-Warm up


Strength - Clean Complex

Work up to a heavy single of this complex:

Clean-grip deadlift

full clean

front squat

all touch and go


Benchmark WOD: Jackie (Time)

For Time:

1000m Row

50 Thrusters 45/35

30 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.