Monday, January 4th


***This week will be a de-load week for the Squat program. We will retest our 1 rep max next Monday. And also we will be transitioning into the next 8 week programming cycle. 

Today's WOD:

Strength - Back Squat/Front Squat 


Back Squat 55%x 8-12 x 2, Front Squat 55% x 8-12 x 2

This is 55% of a 1RM so should be light enough for you to make 12 reps on all 4 sets today.


MetCon WOD: 13 Minute AMRAP

20 Ab mat Sit ups

15 Swings 55/35

10 Goblet Squats


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.