Tuesday, February 23rd

 

Thank you guys for all the positive feedback about the recent renovation. I wanted to give a shout out to Ed, Jen and Thomas for helping out this past weekend. It would not of been possible without them!

The CrossFit OPEN 16.1 is THIS Friday, check out our post for more details. We will be having an after party at North Brunswick Pub after Friday's CF Open.

Today's WOD:

Warm up / Mobility

CrossFit Open Standards Review - Wall Ball

Strength - Back Squat
Work to a heavy single, then drop to 80% of HS 3x3
(Not a 1 rep max - Rep scheme on whiteboard)

MetCon WOD: Alternating 21 Min. EMOM

Min 1 - Row 13/10
Min 2 - 13 Wall Balls 20/14
Min 3 - 13 Toes to Bar (Scaled 8 TTB)

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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.