343 Charity WOD to benefit 555 Fitness 9/17



Come join us Saturday Sept. 17th to honor the 343 firefighters that were lost on 9/11 at the World Trade Center in NYC.

All proceeds will go to benefit 555 Fitness, a 501(c)(3) nonprofit organization dedicated to firefighter health and fitness. http://www.555fitness.org/

This special event is sponsored by RAM Law (http://www.ramlawnj.com/) a local law firm. We are grateful for their support in making this event possible.


Beginners Welcome! This is an all levels workout. You will be able to scale the workout and weights to your current ability. Coaches will be there to review movements and help you choose scaling weights and options.

Partner WOD (Split work any way)(one partner works, one rests)

100 Thrusters

100 Kettlebell swings

100 Box Jumps / Step ups 24/20

43 synchronized burpees

*Rx - 95/65 thrusters and 55/35 KB

*Rx+ - 115/85 thrusters and 70/55 KB

*Work does NOT have to be split evenly -- only the burpees need to be done together.

Price is $15 prior to the event. Day of sign ups are $20 cash for everyone. Shirts/tanks are guaranteed if you sign up before Sept. 7th, then based on availability only.

**All attendees, including Iron Members, must sign up through Eventbrite.**

Rocco the Ram, the Ram Law mascot available for photos with the kids.

Food will be available for purchase at an additional cost.


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.