Thurs, March 26th

Friday 6pm is our last CF Open event, come join us and support everyone competing. The sign up list is on the white board, to compete you must be on the list. We will have Michael and Jahnno DJing for us, thanks a lot guys. 

Today's WOD:

Foam roll: Lats / IT band / Inner quads

Skill: Kipping pull up progression

MetCon WOD: 16 min EMOM

Even minutes:

15 KB swings 55/35

Odd minutes:

8 Pull ups

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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.