**Thank you to everyone who came out last Saturday for our Bring-a-Friend Day. We had a great turn out!
Anyone who participated and would like to continue, please contact us this week to take advantage of our deal for attendees: $40 dollars for 4 intro foundation classes and a full month of unlimited CrossFit, including an Iron CrossFit Tank. For any questions or appointments just call 732-659-4798 or message us for more details.
**Congrats to everyone who took the Hydrostatic Body Composition testing this past weekend. Now that we have a baseline, let's come up with a plan to reach your goal for the retest on June 3rd/4th. We will announce dates soon for a Nutritional Seminar with Coach Naimish and Coach Joe. We will have one for Performance and one for Weight loss.
Anyone who took the testing can contact Coach Joe for a one-on-one appointment to come up with an individualized plan for your specific goals. Coach Jen is also available, she has done the hydrostatic testing 3 times in the past year. No magic pills or extreme diets just hard work and moderation brought her from 27% Body Fat to 9% Body Fat with a significant increase in lean muscle mass. (Yes, I got her permission to post these numbers.)
Mobility - Banded shoulder / Wrist stretching
Warm up -3 Rounds NFT:
10 PVC pass throughs
10 Push ups
10 Jump Squats
Strength - Shoulder Press
1x6@ 75%, 2x5@ 80%, 2x4@ 85%
**If you don't have a 1 Rep Max yet, we will work to a 1RM instead.
Technique Work - Split Jerk
work to a 2 rep max (No press outs)
(Level 1 = Sets of 7 sets of 3 reps lightweight)
MetCon WOD: "Grace" (Intermediate option / Advanced option)
For Time: 30 Clean and Jerks, 135# / 95#
*Already comfortable with the C&J Technique
Level 1 MetCon WOD: "Level 1 Grace"
Beginner option - Light weight to reinforce technique
6 Clean and Jerks 95/65(scale as needed)