Tuesday, May 5th

Remember the cookout is this Saturday after classes until 3pm. If you plan on coming make sure you sign up in the gym.

We are also an Official host of the "Murph" challenge! We will post more information on that this week.

Our Wodify transition is complete! Log in and check your account/billing information is up to date and correct.

We would like everyone to pre-sign up for classes so we can offer the best coaching. You're able to do this right from your phone on the Wodfiy app. Any questions just ask the coaches in class.

Today's WOD:

Warm up -      
1 min Hamstring stretch
1 min Anterior hip mobility

500m row or 400m run
1 min Arm circles / swings
1 min PVC shoulder warm up

Gymnastics -
Kipping pull up progression

Benchmark WOD - "Angie"

100 Pull ups
100 Push ups
100 Sit ups
100 Air squats

For time

You must complete each exercise before moving on to the next.

Don't fear the big numbers, break it up into manageable sets and stick to a plan.

35 minute time cap

Use remainder of time to Stretch/Roll out


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.