Tuesday, June 2nd 2015


- CrossFit Teen Strength and Conditioning will be having a free trial class this Thursday night at 7pm. Send us an email or call to reserve a spot! Our program is built on quality of movement first then strength and intensity. This will improves your teen's athletic performance in their given sport, with measurable progress.

-We will now be selling FitAID and Quest bars in the gym, just ask a coach for more information.

-To provide the best coaching possible, we ask that you sign into Wodify for your class the night before or early in the day (12 hours before your class).


Today we're going to be testing our front squat one round max ! Hopefully everyone sees an improvement !

Strength- Front Squat

30 minutes to work up to your 1RM


40 wall ball shots 20/15#, 10/9' target
40 sit-ups
40 double-unders

30 wall ball shots 20/15#, 10/9' target
30 sit-ups
30 double-unders

20 wall ball shots 20/15#, 10/9' target
20 sit-ups
20 double-unders

10 wall ball shots 20/15#, 10/9' target
10 sit-ups
10 double-unders

15 minute time cap





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.