Monday, August 3rd 2015

Thanks to everyone who made it out Saturday night, we had a great time. Look on the events board in the gym for upcoming Socials and Events.

Hydrostatic Body Composition testing will be August 14th and 15th. A sign up sheet for time slots will be available soon.

Today's WOD:
Strength: Rack Lunges - Ascending

10 - 10 - 10 - 10 - 10 (5 lunges per leg)
     
MetCon WOD: Partner Chipper

For Time:
100 Box Jumps 24/20
150 KB swings 55/35
200 Doubles
150 Burpees
100 Med ball sit ups 20/15
    
*Split work evenly (ex. 50 box jumps per person)

*Rx + option: KB 70/55 & Box Jumps 30/24 (must do both movements for Rx+)

Time Cap:

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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.