Friday, May 8th

Remember we are doing the hydrostatic body fat testing Friday and Saturday. If you are signed up, make sure you know your time slot. 

Also Iron CrossFit BBQ is this Saturday from 11am to 3pm. Friends and family are welcome. And a big thanks to Michael who will be Djing the event!

CrossFit KIDS class is cancelled for mothers day this Sunday.

Sunday's Olympic class and Open gym are on as scheduled.


Today's WOD:

Core WOD: Hollow rock / Super man tabata

:20 second in hollow rock, :10 seconds in superman for 4 minutes


MetCon WOD: 

10 minute EMOM

1 power snatch + 2 OH squats 115/85

and 4 pull ups

Rest 4 minutes

10 minute EMOM

Even: 12 Burpees

Odd: :30 sec Row


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.