Monday, Feb. 8th



**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.) 

Today's WOD:

Mobility - Banded shoulder / Wrist stretching

Warm up -3 Rounds NFT:

10 PVC pass throughs

10 Push ups

10 Jump Squats

**Technique Review**

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)

Form focus 

(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

5 Rounds

6 Clean and Jerks 95/65(scale as needed)

3 Burpees


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.