Wednesday, August 12th


Hydrostatic body composition test is this Friday and Saturday,  sign up sheet is in the gym. If you already prepaid you're all set. Otherwise it's $89, make sure you sign up for a time slot by Thursday.  Any questions just ask Coach Joe. Looking forward to everyone's results for the retest!

Skill- Muscle-Ups 

Work on muscle-up skills and transitions. If you're not ready to work on muscle ups, do ring dips.

20 minutes

WOD- 16 minutes EMOM

odd minutes- 6 burpees

even minutes- max reps box jumps 24/20"

score is total box jumps


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.