Good luck to everyone today!

Shout out to Ed, Danielle, Brittany and Julio who are competing at a CrossFit competition "War at the Shore" this weekend. 

And to Nora who's competing in a 100-mile Ultra marathon race, incredible! 


Saturday classes are 8:30 and 9:30am, we will also have open gym after class until 11:45am if anyone wants to put in some extra work or practice some skills. 

Saturday, August 8th 

Strength- Planks

do three sets of planks, choose 1 - 4 minutes. Rest time should equal plank time.

For the score, enter the number of seconds completed on your last plank.

15 minutes total

Skill- Muscle-up

Review and practice the muscle-up.

5 minutes


Review and practice the Clean and Jerk

5 minutes

WOD- 21 minute AMRAP

2 muscle-ups

5 Clean and Jerks 185/125#

10 double-unders

800m run

Each round, add 2 muscle-ups, 5 clean and jerks, and 10 double-unders.

To scale muscle-ups, do 5 pull-ups.


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.