Thursday, Dec. 3rd


**If you missed the nutritional seminar or need some help with your weight loss goals then you will have some opportunities next week to attend a small group nutrition seminar. Contact Coach Joe for scheduling.

Today's WOD:

Monday Make up - Back Squat (10x3 @ 85%)

Strength / Technique - Thruster

Work to a heavy single, then 10 min EMOM

*Record heavy single

*10 Minute EMOM, 2 reps @ 75% of hs


MetCon WOD: 14 Minute AMRAP

6 Burpee Box Jumps 24/20

12 KB Swings 70/55

6 Toes To Bar


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.