Tuesday, July 21st 2015


- CrossFit Night Out will be 7PM Saturday, August 1st at Evelyn's in New Brunswick! We encourage all members to come out. Friends and family are welcome to join.

- Remember Yoga is Tuesday 10:30AM and Thursday 5PM. Sign up on Wodify.


Skill/Strength - do three sets of planks, choose 1 - 3 minutes. Rest time should equal plank time.

15 minutes

Skill- Muscle-up Skill work. Work on muscle-up skills or strict rings dips and pull-ups.

15 minutes

WOD- 21-15-9

Front Squat 135/95#
Wall ball shots
Strict Pull-ups

Rx+ option: 155/105#


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.