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Free Saturday non-member classes

Starting this Saturday, January 25th, we will start hosting a free noon class for non members!

This means that if you’ve been following our posts but haven’t made it out to our box yet, Saturdays at noon is the time to do it! Stop by, get a feel for if CrossFit is a good fit for you! No need to call or contact us, just show up with a good attitude and be ready to work.

And for current members who have friends who want to try us out, this is the perfect opportunity to give them a chance to see exactly what it is they’re missing!

Saturdays. Noon. No more excuses.

IRON CROSSFIT North Brunswick


Check out our class times, stop by or call (or facebook. or e-mail) to discuss scheduling a free baseline workout!!

You’re not getting stronger by putting it off.



Our property is located near  Wal-mart on Route 1 South in North Brunswick at

832 Ridgewood Ave, building 3-B

North Brunswick, New Jersey 08902.

We are 3.5 miles from Cook/Douglas campus and an easy drive from anyone in central new jersey!


Saturday, April 19th

Today’s WOD:

For Time:

100 Double Unders

80 Mountain Climbers

60 Front Squat (135#,95#)

40 Jerks (135#, 95#)

20 C2B pull ups

For Time

*2 burpees EMOM

Friday, April 18th

Today’s WOD:

Strength – Back Squat

10 rep max



21-15-9 reps of:
Handstand push-ups
Ring dips

Thursday, April 17th

Today’s WOD:

Strength: Push Jerk / Split Jerk

Work to a heavy triple

WOD:  “Helen”

400m run

21 Kb swings 55/35

12 pull ups

Wednesday, April 16th

Today’s WOD:

WOD  1:  Max Reps in

4 minutes Clean and Jerk 135/95

4 minutes of Rowing for caloriesnot posted 144

4 minutes of Ab mat sit ups


WOD 2: For Time

50-40-30-20-10 Wall Balls 20/15

25-20-15-10-5 Box Jumps 24/20

Alternating Movements

Tuesday, April 15th

Today’s skill is walking handstands. Try to complete 50m. If you fall, start at the point of contact furthest from the finish.

If you cannot do a walking handstand, work on holding handstands against the wall, shoulder taps against the wall, or kicking up into a static hand stand.

Today’s WOD:


5 deadlifts 315/205#

4 deadlifts 335/225#

3 deadlifts 365/235#

2 deadlifts 385/255#

1 deadlift 405/270#

2 deadlifts 385/255#

3 deadlifts 365/235#

4 deadlifts 335/225#

5 deadlifts 315/205#

After each set of deadlifts, you will complete 6 chest to bar pull ups.


Monday, April 14th

Today’s strength will be strict press

Today’s WOD:
15 minute EMOM
odd minutes: 6 push press, 6 push ups
even minutes: 6 toes to bar, 6 burpees

Do the push press at a weight you would guess is your 10 or 12 rep max.

Saturday, April 12th

Today’s WOD:


Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball


Friday, April 11th

Today’s WOD:

Skill – Ring Dips

3-5 Max sets

WOD: “Nancy”

5 Rounds for time

400m Run

15 Overhead Squats 95/65

Thursday, April 10th

Today’s workout!

Deadlift 5-5-3-3-3, increasing weight each set

Today’ WOD:
Deadlift 255/175#
Box Jump Burpees 24/20″

Wednesday, April 9th

Today’s WOD:

Strength – Strict Pull up pyramid

WOD: 30 – 20 – 10 – 20 – 30

Ab mat sit ups

Toes to Bar

After each round 25m Bear crawl , 400m run, 25m Bear crawl

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