Monday, Feb. 23rd

The CrossFit Open starts this Friday!

We will be having an CF Open event Friday nights 6pm-8pm. Everyone is encouraged to compete, Family and friends are welcome to come watch.

We will have a sign up sheet in the gym this week. If you are competing Friday night you must be on the sign up sheet by Thursday so heats/judges can be organized.

We will be posting more details the next couple days.

Today's WOD:

Strength: Clean Dynamics
**3-position clean technique review**

Work to heaviest 3-position clean + Jerk
*20 minutes*

**Deadlift Warmup**

MetCon WOD: 5 rounds

6 Deadlifts #225/155
10 Pullups
20 Doubles


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.