Thursday, April 7th


**Announcement! Schedule Change!
Yoga is being moved to this Saturday at 10:45AM.
We will have open gym Thursday (today) at 5PM.

Today's WOD: Strength Day

If you missed Monday's Oly programming
Clean (5 sets x 3 reps @ 70% (drop, reset each rep))
Clean Pull (4 sets x 5 reps @ 85% (of clean))

Alternate Strength - Back Squat (10 - 10 - 10)
Work to a heavy 10
The goal is no failing. Suggested starting weight is about 60%

Strength 2: Shoulder Press
(7 sets x 3 reps @ ascending (work to heavy triple))

Quick Burner: Tabata
Tabata Round = 4 mins of :20 seconds of work, :10 seconds of Rest

Three Movements
Mt. Climbers
Push ups


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.