Friday, August 14th

For any last minute Body composition sign ups, send us a Facebook message or call the office. We have Saturday afternoon availability.

Saturday our classes are at 8:30am and 9:30am. We have the body composition testing going on all afternoon. We will be having open gym from 10:30am to noon for anyone wanting to get in some extra work or practice movements. We will also be grilling food at the gym if anyone would like to join us.

Today's WOD:

Foam Rolling Clinic

1. Calf
2. Lats
3. Front Deltoids
4. Inner Quads
5. IT Bands

Gymnastics: Hollow Rock / Superman Tabata

:20 second hollow rock hold
:10 second superman hold
For 4 minutes

MetCon WOD: 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 -1

Push Press 135/95
Toes to Bar (scaled option - ab mat sit ups)
Wall Balls 20/14

*Rx+ = push press @ 155/115


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.