Thursday, May 12th


***FInal pre-sign up list for members doing The Iron CrossFit Murph Event WOD & BBQ on memorial day.

If you are a member and your name is not on the list, contact ASAP to sign up and have a guaranteed event t-shirt.

Amanda Green
Alyssa C.
Amanda Lehmkuhl
Antoinette L.
Ashley Tettamanti
Brian G.
Brian Lam
Carly O.
Chris Colabraro
Coach Joe
Cris Rampolla
Danielle S.
David K.
David M.
Daxa P.
Desiree L.
Deyni Z.
Don B.
Donna B.
Ed K.
Erica & Frank B.
Erika F.
Gaby P.
Jackie S.
Jakub B.
Jen G.
Joseph P.
Justin S.
Keri B.
Matt C.
Mo r.
Kyle D.
Liard W.
Paul K.
Rachel P.
Ramiro G.
Rhaman J.
Michael M.
Anthony A.
Samuel P.
Sara M.
Sara P.
Sindy R.
Terry L.
Vanessa S.
Victoria M.
Nora M.
Robert I.

Today's WOD:

Warm up / Technique Review

Strength - Clean (If you missed Monday)
(Make up Day 1 rep max)


Bench Press (5 x 5 Across (Heavier than last week))

**GRACE should be done with a weight you can Power clean.

Benchmark MetCon: Heavy Grace (Time)

30 Clean and Jerk singles 185/125

Or you can do normal Grace

Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#


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.