Monday, April 13th


Remember to check the new class times!

Also download the Wodify app for your phone to check in to classes and log results. If anyone has not received a wodify email let us know.


Today's WOD:

Strength - Front Squat program





2 sets x 4 reps @ 90%


MetCon WOD:  4 Rounds 

**Max reps with each movement** 

1 minute of Burpees 

1 minute of Box Jumps #24/20 

1 minute of Ring Dips 

1 minute of Air Squats 

**Score = Total amount of reps**


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.