Monday, Dec. 7th



If you want to change something, you have to do it for you.

You have to be the one who is motivated and wanting it.

Until your journey is truly for you it will fail. You will not want the sacrifices or exhaustion when you are doing it for someone else.

You will not want the soreness, or the blisters, or the strain or the breathlessness.

Unless it's for you, you will not want the fight.

You might be able to show up for it, and you might even be able to swing a few punches, but until you are fighting for you, you won't be able to reach your full potential.

So what is it that you want? Not what society tells you you should want, not what your significant other tells you you should want. What you want. What is it? And how are you going to get there?          -JournalMenu

Today's WOD:

Warm up / Mobility

-Squat technique work


Strength - Back Squat 

4 sets x 9 reps @ 70% (+10-20#)


MetCon WOD: 16 Minute AMRAP

5 Shoulder to Overhead 135/95

10 Box Jumps 24/20

15 Wall Balls 20/14

Rx+ = 155/115


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.