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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!


Thursday, April 24th

Today’s WOD:  “Fight Gone Bad”

5 Rounds

1 minute per movement

Wall Balls 20/15

Sumo Deadlift High Pulls 75/45

Box Jump 20″
Push Press 75/45
Row (Calories)

Wednesday, April 23rd

Today’s WOD:

Strength – Front Squat

Find 1 rep max

WOD: 100 pull ups for time

*every time you drop off of the bar = Run 400m

Time Cap 30 minutes

(Use appropriate bands to be able to complete 10-15 reps at a time)


Tuesday, April 22nd

Today’s WOD:

Skill – Clean & Jerk



Power Cleans 115/75

Ab mat sit ups

cash out: 50 Doubles


Jerks 115/75

Ab mat sit ups

cash out: 50 Doubles

For Time


Monday, April 21st

Today’s WOD is

1 rep max overhead squat (from rack/rack jerk)


“A Bear Named Cindy”

5 rounds for time of

Bear Complex (7 repetitions each of power clean, front squat, jerk, back squat, rack jerk) 135/95

1 round of “Cindy”

5 pull-ups

10 push-ups

15 air squats


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.

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