Monday, March 7th


We will be posting the 16.2 CF Open pictures and Recap this afternoon! 

Today's WOD:

Mobility / Warm up 

Strength - Shoulder Press 

2x5 @ 85%, 2x3 @ 95%, 1 max set @ 95%

Record how many reps you completed on your max reps fail set.


Team WOD:

In teams of 3, with one partner working at a time, complete the following for time:

100 Calorie Row

200 Wall Balls 20/10 (CF Open Standard)

100 Calorie Row

Time Cap - 22 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.