Friday, July 3rd

This weekends holiday schedule:

Friday - Normal hours
Saturday - Normal hours
Sunday - No class (No CF KIDS, Oly class or Open gym)
Monday - Normal hours

Today's WOD:

Strength - Pause Front Squats

7 sets x 3 reps ascending

MetCon WOD: 14 Minute AMRAP

2 Power Snatch
2 Pull up

*Every round Add 2 reps to each movement

*Example:
2 Power snatch
2 Pull up
4 Power Snatch
4 Pull ups
6 Power Snatch
6 Pull ups
And so on.

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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.