Wed. April 29th

Hard Work.

It is found when you are striving for something.

It is summoned when you are wishing for double unders or pullups.

It notices when you are staying late to work on your strength or mobility.

Hard Work refuses to be taken for granted. Make that mistake and you are instantly three steps back.

Hard Work is the day in and day out, the ugly, the tiring and the grueling.

But Hard Work is the ultimate payoff. It is the checked off goals, the bell ringing PRs and the ultimate highs of competition.

So don't shy away from it. Face it head on and do as much of it as you can.      -JournalMenu

Today's WOD:

Gymnastics - L-Sit holds / progressions

Accumulate 2-3 minutes 

Conditioning - Tabata Row for Max distance

4 minutes of :20 seconds of work / :10 seconds Rest

MetCon WOD: 14 minute AMRAP

5 Burpees

10 KB Swings 70/55

15 Ab mat Sit ups


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.