Monday, March 30th

So, the CrossFit Open is finally over ! We at Iron CrossFit North Brunswick hope everyone had a great experience- even if some of the movements were difficult and/or humbling. Think about what you need to work on over the next 12 months so you can crush it next year !

Now, We have several announcements to make !

1. Starting NEXT MONDAY (April 6th), there will be a CLASS SCHEDULE CHANGE. Due to the request for a 5am class, we will be adding one on Monday, Wednesday and Friday- this class will replace the 7am classes on those days.

so the morning schedule STARTING APRIL 6th will look like this:
TUESDAY/THURSDAY- 6am, 7am, 9:30am

2. Please make an extra effort to be on time AND be ready to start the warm up at the posted class times. We do our best to start and finish classes on time in a safe and efficient manner. It is difficult to achieve this when several members are not present/not prepared to start at the appointed time.

If you are late or unprepared, you will start the warm-up with 3 burpees for each minute after the starting time. At 8 or more minutes, you will be asked to wait until the next class.

3. You are welcome to bring your children with you to the gym. However, due to safety concerns, no children may pass the red line at any time or use/play with any gym equipment unless it is a designated CrossFit Kids class. It is also important that they are not distracting athletes participating in classes (this includes the parents themselves.)

4. We will soon be instituting a new membership option. If you are interested in starting/continuing the advanced Olympic lifting classes with coaches John and Phil, it will be necessary to upgrade your membership for an additional ($20) monthly fee. We will be working to introduce other specialty classes throughout the spring and summer that you will also have access to with this membership.

Now, thanks for bearing with us after all that. On to today's WOD!

Monday, March 30th

Strength - Front Squat
1x3, 60%
1x3, 70%
1x4, 80%
1x3, 90%
2x5, 85%

MetCon WOD:
The 2015 open is over, so let's reminisce by re-doing one from 2014.
Open Workout 14.3
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch


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.