Friday, May 13th

 

Schedule Change: Weekend
**No Yoga this Saturday! We will have open gym at 10:30AM
**Sunday Morning we will be having one class at 9AM. and our normal night oly and open gym times.

Weekend programming will be Saturday's focused on longer endurance oriented workouts and Sunday's will be focused on weightlifting. New programming template starting next Monday!

Today's WOD:

Foam Rolling Clinic
1. Calf
2. Lats
3. Front Deltoids
4. Inner Quads
5. IT Bands

MetCon WOD: 16 minutes EMOM

odd minutes- 6 burpees
even minutes- max reps box jumps 24/20"

score is total box jumps

**Rest 5 minutes between WODS

Benchmark MetCon: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

**Scaled to x3 singles

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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.