Monday, May 16th


We are starting a new 8 week programming cycle this week!

This cycle will have us on a progressive program for the squat. We’ll program the barbell movements and Olympic lifts on consistent days of the week.

Thursday will be our “Rest Day” this is for making up Monday or Wednesday programming or taking a rest day. Rest is a necessity for recovering properly, preventing injury, and improving strength and performance in WOD’s. (Don't ask for a detailed template just trust and follow the program!)

Today's WOD:

Shoulder Warm up

Strength - Shoulder Press
(2x5 @ 70% , 2x4 @ 75%, 2x3 @ 80%)
Record your 2x3 reps

MetCon WOD: Every 4 Minutes for 24 minutes

Calorie Row 20/15
15 Wall Balls 20/14

Post WOD - Stretch


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.