Thursday, March 10th


CF Open 16.3 WOD announcement is tonight at 8PM on Looking forward to seeing you all Friday night! Remember to sign up on Wodify asap.

Today's WOD:

**Most of class today will be spent working on the full clean form with the 3 position clean. Completing the full clean from each position will reinforce great technique.

Mobility / Squat mechanics

Strength / Technique: 3-position Full Clean
Full clean (floor)
Full clean (above knee)
Full clean (high hang/pockets)

All done without dropping the bar.
Work to heavy set or mod. weight technique work.
Record 1x1 for complex

MetCon WOD: 12 minute AMRAP:

35 Double unders
10 Burpees
35 Double unders
12 Burpees
35 Double unders
14 Burpees
35 Double unders
16 Burpees
35 Double unders
18 Burpees


*Continue up the ladder until time expires.


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.