Friday, January 8th


Today's WOD:

1 Hour Class Row Challenge (Distance)

Today you will work through some strength and skill work. There will be one rower out in the gym. During the class, one person has to be rowing. You can switch however you want. We'll see which class can row the most meters!

During the Row Challenge we'll be working through this skill/strength work.


Handstand Skill Work

Against wall / walk ups / freestanding / shoulder taps



Ring Dips (Warm up / 1 Max set / 4 working sets (3-6))

Only Record Max set.



Push Press (5 - 5 - 5 - 5 - 5 Ascending )


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.