Thursday, April 30th


Congratulations to Brittany Hass for getting certified as a CrossFit Level 1 Trainer! We are excited to have her join our team. 

Today's WOD :

Warm up

Technique Review - Bear Complex

1 bear complex is 7 TnG sets of:

Power clean

Front squat

Push press

Back squat

Push press


Strength WOD:

5 Rounds

1 Bear Complex

4-5 minutes rest


Work up to heaviest weight possible. 

Not for time, It's a strength and tenacity workout. Rest as much as necessary between sets, and even during them -- you just can't put the bar down.


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.