Thursday, January 21st


It looks like we may have to cancel class on Saturday due to weather. We will keep you all updated.

If you haven't subscribed to the Wodify SMS texting, please do for instant updates on any class cancellations. Sign up right on your Wodify App. 

**Yoga is at 5PM today!

Today's WOD:

Warm up - Bear Complex 2 rounds (Barbell)

Strength EMOM - Deadlift + Full Clean + Push Press

2 sets EMOM for 10 minutes

L1 - 95/65

Rx - 135/95

Rx+ - 155/115

MetCon WOD: 14 minute AMRAP

Pull ups


Handstand Push ups

Ascending ladder

2 reps of each movement

4 reps of each movement

6 reps of each movement

Continue rep scheme.

***Scaled options 

-Pull ups = Ring rows / Banded pull ups(Always strict)

-Handstand push ups = 1-2 mats / Box hspu / Standard 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.