Monday, May 23rd


Memorial Day Murph WOD and BBQ is next Monday! We'll be doing some training today with the benchmark "Cindy". Use this as a gauge if you should be doing Half Murph or Full. Scaled or Rx.

-Announcements will be posted later today (Murph WOD & BBQ / Hydrostatic Body Composition testing / CrossFit Social / Summer Teen Program)

Today's WOD:

Warm up / Shoulder mobility

Strength / Technique work - Overhead Squat
7 sets x 3 reps @ Moderate weight - Form Focus

Benchmark MetCon - Cindy

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

-Rx+ = Weighted (No guarantees on vests / bring your own if you have it)


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.