Wednesday, May 4th

Wednesday, May 4th


-Sign up for Murph on the cork board in the gym. Double check to make sure your name is marked off if you plan on attending memorial day's WOD & BBQ event! Deadline for guaranteed event t-shirt is this Sunday

- This coming Sunday we will be closed in the morning for Mother's Day. We will still be having Olympic weightlifting class at 4:30PM and Open Gym at 6PM-8PM.

Today's WOD:

Warm up / Mobility

Strength - Paused Front Squat (Work to a heavy triple)
*3 second pause at bottom.
*focus on elbows up, if your elbows are dropping while standing up the squat, reduce weight.
*Focus on technique, not a 3 rep max.

MetCon WOD; 14 Minute AMRAP

6 Burpee Box Jumps 24/20
12 KB Swings 70/55
6 Toes To Bar


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.