Friday, June 26th 2015


- In 2 months we will be having the hydrostatic body composition testing! The re-test will be on August 14th and 15th. If anyone missed the last testing, your welcome to sign up for these dates.  If anyone needs some extra assistance, contact Coach Joe. We are currently working on a great nutritional section for our web site. We should be all finished next week! A no nonsense nutritional guide to help you reach your goals and dispel some common myths.


Today's WOD:

Strength/Skill- Barbell warm-up and review, then work up to a heavy double.

2 Hang Snatches *drop and quickly reset in between reps

25 minutes total

WOD - 15 min. AMRAP

7 Deadlift 255/165 (if scaled, use  65-70% of max)

7 Ring dips

25 Sit ups

AMRAP - Rounds and Reps



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.