Sunday, April 17th

Sunday, April 17th

CrossFit Class - 8:30AM & 9:30AM
CrossFit KIDS - 10:45AM
Olympic Weightlifting - 4:30PM
Open Gym 6PM-8PM

Today's WOD:

Warm up / Ankle Mobility

Strength / Technique - Overhead Squat
(7 sets x 5 reps @ 70%-75% (Moderate weight))

Form Focus
-Stay light if needed
-Only go down as low as flexibility allows.
-Don't sacrifice ROM for heavier weight

MetCon WOD: 13 Minute AMRAP

20 Ab mat Sit ups
15 KB Swings 55/35
10 Goblet Squats

Rx+ = 70/55
Last Completed 1/4/2016


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.