Friday, Feb. 12th



Due to popular demand we will be adding another Sunday class! We will now offer:

8:30AM CrossFit

9:30AM CrossFit

10:45AM CrossFit KIDS (ages 5-11)

4:30PM Olympic Weightlifting

6:00PM Open Gym

Warm up / Mobility / Movement Review

Gymnastic Benchmark: Strict Handstand Push-Ups

7 minute EMOM

1 set of strict Handstand push ups

Score the total number of handstand push-ups you complete.

Level 1 - Box Handstand push ups or Walk ups

MetCon WOD: (Intermediate/Advanced)

For Time:

50 Double unders

5 Thrusters 155/105

40 Double unders

4 Thrusters

30 Double unders

3 Thrusters

20 Double unders

2 Thrusters

10 Double unders

1 Thruster

MetCon WOD: Level 1 

5 Rounds:

50 Singles

5 Thrusters 95/65


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.