Monday, January 11th

Today is the last day of our 8 week training cycle focusing on the squat. If you can't make it in today you will have plenty of opportunities to make up the 1 rep max test later this week. 

Today's WOD:

Strength Back Squat (1 Rep Max Test)

*Warm up and Rep scheme will be on the whiteboard.

***If you have just started in the past couple months, you will work up to a 3 rep max instead. 


MetCon WOD: 14m AMRAP

10 Kettlebell swings 55/35#

15 Push-ups

30 double-unders

*Rx+ 70/55  kbswings


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.