​ Saturday, Feb. 6th

No normal classes today! 

It's Bring a Friend day and we will have workouts / open house going on from 9AM-Noon. Trainers will be reviewing all movements and helping you choose an appropriate weight for your ability. 

**All movements and weights will be scaled to your 


Bring a Friend Partner WOD 

Partner WOD: Split work evenly 

50 - 40 - 30 - 20 - 10

KB Swings 55/35

Thrusters 95/65

Med ball Sit ups

Box Jumps 24/20

**Cash out = 20 Synchronized burpees

22 Min Cap

**Example 50 KB swings = 25 per person


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.