Friday, January 15th


"It is not determined by someone else's.

It is not contingent on another's failure.

It is not measured by the time it takes to arrive. Nor is it diminished if someone else gets there first.

Your success is defined by you, earned by you and determined by you. No one else."  -JournalMenu 

Today's WOD:

Strength - Rack Lunge 

10 - 10 - 10 - 10 - 10 Ascending

MetCon WOD: 21 minute EMOM

Min 1 - 15/10 Row

Min 2 - KB swings 55/35

Min 3 - Ball Slams 20/14

Rx+ = 70/55 KB


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.