Tuesday, March 8th


Reminder: When parking you are allowed to park anywhere along the front building if it's full in the back lot. 

Today's WOD:

Gymnastic Skill -  Muscle Ups (Rings) 

10 Minute EMOM 1-5 reps

**Work on transitions / assisted muscle ups

Gymnastic Skill Level 1 - Ring Dips 

10 minute EMOM 3-6 reps 

Level 1 MetCon WOD: 8 Rounds

6 Push ups

8 Front Squats 95/65

50 Singles


Time cap = 18 min.

Rx/Scaled MetCon WOD: 8 Rounds

4 Handstand Push ups

8 Front Squats 135/95

20 Doubles

*Rx+= 155/115

Time cap = 18 Min.


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.