Monday, October 12th


"Goals are not achieved in a day.

Dreams are not fulfilled in a month.

You must have the ambition to get there.

You must have the drive to thrive in failure.

You must find the purpose and plan for your success.

Don't think for one second that it was easy for anyone. Don't for a moment believe that some people are just lucky.

Every single one of us - from Rich Froning to me and you - every single one of us has our demons.

We all have weaknesses which we wish were strong. We all have goals which we wish were already attained.

We all have the ability to work hard and make sacrifices.

But will you? When push comes to shove, when the clock starts counting, when its time to get to work - will you?" -JournalMenu

Today's WOD:

Hero WOD: Bradshaw 

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders

In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009

(This Wednesday we are doing a CrossFit Total!)


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.