Sunday, Feb. 28th

Great turn out for our 16.1 CrossFit Open event! 

Congrats to all the athletes who competed, you guys did great. Huge thanks to all the Judges who helped out, we absolutely couldn't run the event without all their help. It was great to see all the family and friends who came out to support! The pictures will be put up tomorrow! 

For anyone that missed it don't worry we do this every Friday for the next four weeks. If you need to make up today's there may be spots available Sunday night at 6 or 7 but you will need to find a judge. If you are signed up with remember to enter your score in. All scores are in Wodify past performances 16.1. 

Today's WOD:

Strength / Technique work: Hang Clean 

*Full cleans, work on technique

*connect reps, work on hook grip.

*Focus on technique, not maxing out.

*2 reps EMOM for 10 minutes.

MetCon WOD: For Time:

50 Double unders

50 Ab mat Sit ups

5 Hang Full Clean 135/95

40 Double unders

40 Ab mat Sit ups

4 Hang Full Clean 135/95

30 Double unders

30 Ab mat Sit ups

3 Hang Full Clean 135/95

20 Double unders

20 Ab mat Sit ups

2 Hang Full Clean 135/95

10 Double unders

10 Ab mat Sit ups

1 Hang Full Clean 135/95

*Rx+ = 155/115

Time Cap - 16 minutes


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.