Wednesday, June 8th

CrossFit Teen Program starts today at 3PM.


Strength & Conditioning Ages 13-17 years old Coed


Regimented Strength program

Increase sports performance.

Strengthen your weak areas.

Increase your vertical jump.

Injury prevention

Nutritional guidance


For more information and a free trial contact coach Joe 732-659-4798 or email


Wednesday, June 8th


Warm up


Strength - Back Squat (Warm up - 10 - 10 - 10 )

Sets of ten should be light / moderate / heavy

(heavier than last week)


Strength - Deadlift (warm up - 4 - 4 - 4 - 8 )

work to one heavy set of 8 reps. (heavier than last week)


MetCon WOD: "Elizabeth"



Clean, 135# / 95#

Ring Dips (scaled to bench dips)


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.