Thursday, Oct. 22nd


The next CrossFit Social will be on Saturday, November 14th. 8:00PM at Shaka in New Brunswick! More details coming this week.


Today's WOD:

Foam Rolling Clinic

Foam Rolling

1. Calf

2. Lats

3. Front Deltoids

4. Inner Quads

5. IT Bands


Trigger Point with lacrosse ball

1. Glutes

2. Back


MetCon WOD: 10 Rounds

3 Front Rack Lunges (per leg) 135/95

6 Hand Release Push ups

9 KB Swings 70/55

12 Wall Balls 20/14

30 Min Time Cap


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.