Thursday, April 14th

Thursday, April 14th

The 2nd Annual Memorial Day Murph Charity WOD & BBQ sign up sheet for members is on the cork board in the gym! Just check off your name and list your t-shirt size and your account will be charged $30 for the event. (includes WOD/Food/T-shirt/Gift bag)

-Non-member sign ups will start on Monday through Eventbrite, the link will be posted then.
-Spectators can pay $10 at the event (Includes Food)
Kids under 12 are free!

Today's WOD:

Dynamic Stretch / Warm up / Oly Drills

***If you missed Monday's Oly program, do your 3. position cleans

3 Position Cleans:
Full clean (floor)
Full clean (below knee)
Full clean (above knee)

All done without dropping the bar.
Work to heavy set or mod. weight technique work

(Level 1 option = Hang clean (above knee) 7 sets of 3 reps Ascending)

Alternate Strength: Split Jerk
(work to a heavy double (No press outs!))

MetCon WOD: 18 Minute EMOM

Alternating movements
6 Push Press 135/95
:40 Seconds Max effort Row
20 Russian Twists 20/14
No WOD Score - Just record push press sets.


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.