Saturday, Sept. 24th

Saturday, Sept. 24th

CrossFit Class - 8:30AM & 9:30AM

CrossFit KIDS 10:45AM (Be there at 10:30AM for sign ups!)

Today's WOD:

Warm up / WOD Review

Hero WOD - The Seven (Time)

7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135/95
7 Knees-To-Elbows
7 Deadlifts, 245/165
7 Burpees
7 Kettlebell Swings, 70/55
7 Pull-ups

**Scaled options available.
**Pace yourself and scale weights appropriately.


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.