Wednesday, Jan. 27th


Hydrostatic Body Composition is coming up soon! Feb. 5th & 6th. We have limited spots available, if you are interested there is a sign up sheet in the gym. It's a great opportunity to set a baseline and establish goals. Any questions just ask coach Joe. 

Today's WOD:

Warm up / Mobility


Strength - Paused Back Squat 

Work to a heavy triple

*3 second pause at the bottom of each rep


MetCon WOD: 21 - 15 - 9

Power Clean 135/95

KB Swings 55/35

**50 Double unders after every round

Rx+ = 155/115 & 70/55


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.