Friday, March 13th

CrossFit Open 15.3! I know some of you are disappointed they are starting with such an advanced movement. I still want all of you to come in and CRUSH this WOD, whether you are doing it Rx or Scaled. 

Remember effort is what matters, Consistent effort and practice will get you to your goals. Set goals and work towards them every single week. It will be well worth it when you can look back and see the tremendous progress made. 

All AM class are on as scheduled. No night classes, just the CrossFit Open event 6pm-7:30pm. Come support everyone competing in the Rx and Scaled divisions. We encourage you to come workout at 6pm, just make sure you are on the sign up sheet. If you're not just send us an email or Facebook message. 

Today's WOD: CF Open WOD 15.3 

14 Minute AMRAP

7 Muscle ups

50 Wall balls 20/14

100 Double unders

Scaled Option: 

14 minute AMRAP

50 Wall Balls 20/10#

200 Singles


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.