Friday, May 22nd 2015

Weekend Announcements!

There will be no CrossFit Kids this memorial day weekend, we will resume next Sunday.

Saturday: Normal classes 8:30am and 9:30am

Sunday: Normal Olympic class and Open gym.

Monday: No regular classes. Come join us for the MURPH CHALLENGE. Everyone is welcome to do the workout, we have Scaled and Rx options. Make sure you sign up in the gym or send us a message for what heat you would prefer. We have 9am, 9:45am and 10:30am available.

Today's WOD:

Warm up:
3 Rounds

20 doubles
10 push ups
1 minute plank

Foam Rolling Clinic
Foam Rolling
1. Calf
2. Lats
3. Front Deltoids
4. Inner Quads
5. IT Bands
10 minutes

Trigger Point Lacrosse ball
1. Glutes
2. Back (against wall)
5 minutes

Metcon WOD:

6 rounds for time of

5 burpees
10 box jumps 30/24"
15 Ab mat Sit ups
20 Double-Unders

16 minute time cap

 

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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.