Saturday, July 30th

Saturday, July 30th


Remember the CrossFit Social is tomorrow night (Saturday) at 8:30PM at the Sushi Room in New Brunswick. We look forward to seeing everyone out!


Today's WOD:


Hero WOD: "Bowen" (Time)

3 Rounds for time of:


800m Run

7 Deadlifts, 275/205

10 Burpee Pull-ups

14 single arm KB Thrusters 53# (7 each arm)

20 Box Jumps, 24"


**There will be scaled options available.


In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.



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.