Sunday, January 10th


Class Schedule:

9:30AM CrossFit Class

10:30AM CrossFit KIDS

4:30PM Olympic Weightlifting

6:00PM Open Gym

Today's WOD:

Skill - Rope Climb Skill work then,

12 Minute EMOM 1 rope climb per minute

*Scaled options - Half way, Holds, Walk ups

Benchmark MetCon: Diane (Time)


Deadlifts, 225# / 155# 

Handstand Push-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.