Tuesday, April 7th

Beware the lure of the sexy MetCon!

Good article on why we don't do those long cardio workouts on a daily basis. 

I know you love those high rep MetCons and chippers that leave you sweaty and exhausted, but we can forget that strength and quality of movement are the foundations of your fitness. 

Trust the programming. 


Today's WOD:

Skill - Handstand / Handstand push ups

10 minute handstand practice


10 minute EMOM

4 - 6 handstand push ups 

MetCon WOD: 12 minute AMRAP

5 Strict pull ups

15 hand release push ups

30 Doubles 


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.