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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

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!

 

Bring a friend Friday!

Attention! If any of your friends have been curious about what you do here, Friday is their chance!

This Friday the 25th, we will have a bring a friend day. Any member can bring one friend with them to the partner WOD Friday. This is for all class times. We will be having a workout that is tough but not technical.

Any questions just let us know!

Tuesday, July 22nd

Today’s WOD:

Skill – Strict Handstand Push ups

8 minute EMOM  4-6 reps

 

WOD:

Teams of 2 complete AMRAP 25 of:
40 Wall Balls, 20/14
40 KBS, 70/53
40 Ab mat sit ups
400m Row (200m each)
One athlete works at a time.

Monday, July 21st

This Saturday we are having our annual cookout at the gym! We will do a WOD from 11-12 then BBQ after. There will be a sign up sheet in the gym.

Also Congrats to Arun, he will be our newest addition to the coaching team!

 

Today’s WOD:

Skill – Full cleans

2-2-2-2-2-2-2

*Advanced option – 2 RM Full clean from the blocks (Bar slightly above knee)

 

WOD:  Max rounds in 14 minutes

6 Front Squats 155/105

12 Pull ups

24 Double Unders

Saturday, July 19th

Good luck to Andrew, Ed, Kevin, Rafael and Coach Joe, Coach Phil, Brittany and Jill competing at the Warrior Challenge today!

And Remember!! Class today is at 9am only!

 

Today’s WOD:

Skill: 12 Minute EMOM

Even minutes – 3 FULL cleans (75-80%)

Odds – 3 Jerks

 

WOD:   “Helen”

3 Rounds for time

400m Run

21 KB swings 55/35

12 Pull ups

Saturdays now at 9am!

Remember Saturdays WOD is now at 9am only!!

Friday, July 18th

Today’s WOD:

Strength – Bench Press

Work to 1 RM

 

WOD: 15 Minute AMRAP

6 Snatches 135/95

8 Burpee Box Jumps 24/20

Thursday, July 17th

Today’s WOD:

Skill – 4 x 400m Sprints (Sign to Fire house and back)

WOD:   “Jackie”

1000m Row

50 Barbell Thrusters (45/35)

30 Pull ups

 

Saturday class is now at 9am every week!

Reminder! Saturday class is now changed to 9am every week starting this Saturday!

Wednesday, July 16th

Today’s WOD:

Strength – Front Squat

Work to a 3 Rep Max

 

WOD:

18 Minute AMRAP

24 Ab Mat Sit Ups

12 KB Swings 70/55

6 Ring Dips

2 Rope Climbs (Wear those high socks!)

 

Tuesday, July 15th

Today’s WOD:

Skill – Overhead Squat 5-5-5-5-5

WOD: For Time

3 Rounds
10 Shoulder 2 Overhead 135/95
15 Burpees

2 min break
3 Rounds
10 Push ups
15 Hang Cleans 135/95


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