Get Started!
GET
STARTED

03.11.2010-Thursday-Rest Day-Open Gym

Leave a Comment / Uncategorized / By

RedShed Rest Day

 

Open Gym:  3pm-7pm

Strength:  step-up 5×5 each leg

Endurance:  250 meter row, 200 meter run, 5 rounds

IMG00239
Take a look, 32", 24", 20" boxes… all of which were made and/or modified by a ShedHead.  That is what is so awesome about our athletic community… people contribute…

…just because!

Thanks MattVW, Randy and The Coveneys 

crossfit.com

0 thoughts on “03.11.2010-Thursday-Rest Day-Open Gym”

  1. Maria

    the last two nights in a row i have had dreams about the hawaii sectional wods being released…tomorrow when i wake up they will be announced…i am not looking forward to my dream tonight lol.
    if one of the wods is max snatch balance, would that make me psychic??
    bahhh only a few more hours!!

  2. Maria

    the last two nights in a row i have had dreams about the hawaii sectional wods being released…tomorrow when i wake up they will be announced…i am not looking forward to my dream tonight lol.
    if one of the wods is max snatch balance, would that make me psychic??
    bahhh only a few more hours!!

  3. Maria

    the last two nights in a row i have had dreams about the hawaii sectional wods being released…tomorrow when i wake up they will be announced…i am not looking forward to my dream tonight lol.
    if one of the wods is max snatch balance, would that make me psychic??
    bahhh only a few more hours!!

  4. Maria

    the last two nights in a row i have had dreams about the hawaii sectional wods being released…tomorrow when i wake up they will be announced…i am not looking forward to my dream tonight lol.
    if one of the wods is max snatch balance, would that make me psychic??
    bahhh only a few more hours!!

  5. Maria

    the last two nights in a row i have had dreams about the hawaii sectional wods being released…tomorrow when i wake up they will be announced…i am not looking forward to my dream tonight lol.
    if one of the wods is max snatch balance, would that make me psychic??
    bahhh only a few more hours!!

  6. Maria

    the last two nights in a row i have had dreams about the hawaii sectional wods being released…tomorrow when i wake up they will be announced…i am not looking forward to my dream tonight lol.
    if one of the wods is max snatch balance, would that make me psychic??
    bahhh only a few more hours!!

  31. Chaz

    Starting to become a believer in these funky vibram shoes. Although I my heel was a little sore last night after sitting on the couch with my daughters for a while; this morning I felt fine. Will do some more running today and see if it continues.

  32. Chaz

    Starting to become a believer in these funky vibram shoes. Although I my heel was a little sore last night after sitting on the couch with my daughters for a while; this morning I felt fine. Will do some more running today and see if it continues.

  33. Chaz

    Starting to become a believer in these funky vibram shoes. Although I my heel was a little sore last night after sitting on the couch with my daughters for a while; this morning I felt fine. Will do some more running today and see if it continues.

  34. Chaz

    Starting to become a believer in these funky vibram shoes. Although I my heel was a little sore last night after sitting on the couch with my daughters for a while; this morning I felt fine. Will do some more running today and see if it continues.

  35. Chaz

    Starting to become a believer in these funky vibram shoes. Although I my heel was a little sore last night after sitting on the couch with my daughters for a while; this morning I felt fine. Will do some more running today and see if it continues.

  36. Chaz

    Starting to become a believer in these funky vibram shoes. Although I my heel was a little sore last night after sitting on the couch with my daughters for a while; this morning I felt fine. Will do some more running today and see if it continues.

  37. deb

    i don’t know if its the weather rolling in or yesterday was just a tough one – oh so sore today, my traps are like rocks – my knees hurt too.
    So a modified WOD 1 tomrrow – whats the word on an official muscleup sub?

  38. deb

    i don’t know if its the weather rolling in or yesterday was just a tough one – oh so sore today, my traps are like rocks – my knees hurt too.
    So a modified WOD 1 tomrrow – whats the word on an official muscleup sub?

  39. deb

    i don’t know if its the weather rolling in or yesterday was just a tough one – oh so sore today, my traps are like rocks – my knees hurt too.
    So a modified WOD 1 tomrrow – whats the word on an official muscleup sub?

  40. deb

    i don’t know if its the weather rolling in or yesterday was just a tough one – oh so sore today, my traps are like rocks – my knees hurt too.
    So a modified WOD 1 tomrrow – whats the word on an official muscleup sub?

  41. deb

    i don’t know if its the weather rolling in or yesterday was just a tough one – oh so sore today, my traps are like rocks – my knees hurt too.
    So a modified WOD 1 tomrrow – whats the word on an official muscleup sub?

  42. deb

    i don’t know if its the weather rolling in or yesterday was just a tough one – oh so sore today, my traps are like rocks – my knees hurt too.
    So a modified WOD 1 tomrrow – whats the word on an official muscleup sub?

  55. J9

    Got a quick preview from maria on the hawaii wods – will grab them from the main site once they are posted.
    Deb-
    I believe the sub for the mu wod is wod option 2.
    Charlie-
    Great that you are getting out to run. And double burpees-ROCK ON!

  56. J9

    Got a quick preview from maria on the hawaii wods – will grab them from the main site once they are posted.
    Deb-
    I believe the sub for the mu wod is wod option 2.
    Charlie-
    Great that you are getting out to run. And double burpees-ROCK ON!

  57. J9

    Got a quick preview from maria on the hawaii wods – will grab them from the main site once they are posted.
    Deb-
    I believe the sub for the mu wod is wod option 2.
    Charlie-
    Great that you are getting out to run. And double burpees-ROCK ON!

  58. J9

    Got a quick preview from maria on the hawaii wods – will grab them from the main site once they are posted.
    Deb-
    I believe the sub for the mu wod is wod option 2.
    Charlie-
    Great that you are getting out to run. And double burpees-ROCK ON!

  59. J9

    Got a quick preview from maria on the hawaii wods – will grab them from the main site once they are posted.
    Deb-
    I believe the sub for the mu wod is wod option 2.
    Charlie-
    Great that you are getting out to run. And double burpees-ROCK ON!

  60. J9

    Got a quick preview from maria on the hawaii wods – will grab them from the main site once they are posted.
    Deb-
    I believe the sub for the mu wod is wod option 2.
    Charlie-
    Great that you are getting out to run. And double burpees-ROCK ON!

  67. J9

    Hawaii Sectional WODs Announced
    For those of you patiently waiting for the Hawaii Sectional WODs to drop, you’re in luck. Here’s a look at what the athletes and judges are up against for this weekend’s event. Scores for the “Skills Sessions” will be awarded based on the athletes ability to complete each skill in the allotted time or at the allotted weight. Athletes finishing first in each WOD receive 10 points for their efforts, 2nd place collects 9 points, etc. Overall winner from the weekend will have the most points in his or her possession at the end of this two day test. All form standards will be demonstrated the morning of the first day of the sectional, March 13th.
    WOD 1 (Saturday) “Nasty Girls”
    3 Rounds for time:
    50 Squats
    7 Muscle-ups
    10 Hang Power Cleans (135/95lbs)
    WOD 2 (Saturday) “Skill Session A”
    1. Unbroken Kipping Pull Ups (30/20)
    2. 10 Unbroken Overhead Squats (135/95lbs)
    3. Unbroken One-legged Squats – each leg (10/6)
    4. 45 20-inch Box Jumps completed in one minute
    *5. Unbroken Hand Stand Push-ups (2/4)
    * Men use paralettes for HSPU while women complete reps from the floor.
    ** All tests are pass/fail. Each athlete has one chance at each test. Successful execution of each movement awards the athlete 2 points.
    WOD 3 (Saturday)
    For time:
    150 Double-unders
    9 Deadlifts (315/185lbs)
    100 Double-unders
    6 Deadlifts (315/185lbs)
    50 Double-unders
    3 Deadlifts (315/185lbs)
    WOD 4 (Sunday) “Skill Session B”
    1. 500m Row (sub 1:35/1:50)
    2. L-Sit Hold (25/15sec)
    3. 1 Squat Clean & Jerk (225/135lbs)
    4. Punchbowl Loop Run – approx 900 meters (sub 2:30/2:50)
    5. 20 foot Rope climb no feet
    WOD 5 (Sunday) “The Gauntlet”
    30 min time limit. Athlete with the highest number rounds of Cindy at the end wins.
    “Jackie”
    1000M Row
    50 Thrusters (45# Men/ 30# Women)
    30 Pull-ups
    – then –
    “Karabell”
    10 rounds
    3 Snatches (135# Men/85# Women)
    15 Wall Ball (20# @ 10 foot target/16# @ 8 foot target Women)
    – then –
    AMRAP of “Cindy” in the remaining 30 minutes

  68. J9

    Hawaii Sectional WODs Announced
    For those of you patiently waiting for the Hawaii Sectional WODs to drop, you’re in luck. Here’s a look at what the athletes and judges are up against for this weekend’s event. Scores for the “Skills Sessions” will be awarded based on the athletes ability to complete each skill in the allotted time or at the allotted weight. Athletes finishing first in each WOD receive 10 points for their efforts, 2nd place collects 9 points, etc. Overall winner from the weekend will have the most points in his or her possession at the end of this two day test. All form standards will be demonstrated the morning of the first day of the sectional, March 13th.
    WOD 1 (Saturday) “Nasty Girls”
    3 Rounds for time:
    50 Squats
    7 Muscle-ups
    10 Hang Power Cleans (135/95lbs)
    WOD 2 (Saturday) “Skill Session A”
    1. Unbroken Kipping Pull Ups (30/20)
    2. 10 Unbroken Overhead Squats (135/95lbs)
    3. Unbroken One-legged Squats – each leg (10/6)
    4. 45 20-inch Box Jumps completed in one minute
    *5. Unbroken Hand Stand Push-ups (2/4)
    * Men use paralettes for HSPU while women complete reps from the floor.
    ** All tests are pass/fail. Each athlete has one chance at each test. Successful execution of each movement awards the athlete 2 points.
    WOD 3 (Saturday)
    For time:
    150 Double-unders
    9 Deadlifts (315/185lbs)
    100 Double-unders
    6 Deadlifts (315/185lbs)
    50 Double-unders
    3 Deadlifts (315/185lbs)
    WOD 4 (Sunday) “Skill Session B”
    1. 500m Row (sub 1:35/1:50)
    2. L-Sit Hold (25/15sec)
    3. 1 Squat Clean & Jerk (225/135lbs)
    4. Punchbowl Loop Run – approx 900 meters (sub 2:30/2:50)
    5. 20 foot Rope climb no feet
    WOD 5 (Sunday) “The Gauntlet”
    30 min time limit. Athlete with the highest number rounds of Cindy at the end wins.
    “Jackie”
    1000M Row
    50 Thrusters (45# Men/ 30# Women)
    30 Pull-ups
    – then –
    “Karabell”
    10 rounds
    3 Snatches (135# Men/85# Women)
    15 Wall Ball (20# @ 10 foot target/16# @ 8 foot target Women)
    – then –
    AMRAP of “Cindy” in the remaining 30 minutes

  69. J9

    Hawaii Sectional WODs Announced
    For those of you patiently waiting for the Hawaii Sectional WODs to drop, you’re in luck. Here’s a look at what the athletes and judges are up against for this weekend’s event. Scores for the “Skills Sessions” will be awarded based on the athletes ability to complete each skill in the allotted time or at the allotted weight. Athletes finishing first in each WOD receive 10 points for their efforts, 2nd place collects 9 points, etc. Overall winner from the weekend will have the most points in his or her possession at the end of this two day test. All form standards will be demonstrated the morning of the first day of the sectional, March 13th.
    WOD 1 (Saturday) “Nasty Girls”
    3 Rounds for time:
    50 Squats
    7 Muscle-ups
    10 Hang Power Cleans (135/95lbs)
    WOD 2 (Saturday) “Skill Session A”
    1. Unbroken Kipping Pull Ups (30/20)
    2. 10 Unbroken Overhead Squats (135/95lbs)
    3. Unbroken One-legged Squats – each leg (10/6)
    4. 45 20-inch Box Jumps completed in one minute
    *5. Unbroken Hand Stand Push-ups (2/4)
    * Men use paralettes for HSPU while women complete reps from the floor.
    ** All tests are pass/fail. Each athlete has one chance at each test. Successful execution of each movement awards the athlete 2 points.
    WOD 3 (Saturday)
    For time:
    150 Double-unders
    9 Deadlifts (315/185lbs)
    100 Double-unders
    6 Deadlifts (315/185lbs)
    50 Double-unders
    3 Deadlifts (315/185lbs)
    WOD 4 (Sunday) “Skill Session B”
    1. 500m Row (sub 1:35/1:50)
    2. L-Sit Hold (25/15sec)
    3. 1 Squat Clean & Jerk (225/135lbs)
    4. Punchbowl Loop Run – approx 900 meters (sub 2:30/2:50)
    5. 20 foot Rope climb no feet
    WOD 5 (Sunday) “The Gauntlet”
    30 min time limit. Athlete with the highest number rounds of Cindy at the end wins.
    “Jackie”
    1000M Row
    50 Thrusters (45# Men/ 30# Women)
    30 Pull-ups
    – then –
    “Karabell”
    10 rounds
    3 Snatches (135# Men/85# Women)
    15 Wall Ball (20# @ 10 foot target/16# @ 8 foot target Women)
    – then –
    AMRAP of “Cindy” in the remaining 30 minutes

  70. J9

    Hawaii Sectional WODs Announced
    For those of you patiently waiting for the Hawaii Sectional WODs to drop, you’re in luck. Here’s a look at what the athletes and judges are up against for this weekend’s event. Scores for the “Skills Sessions” will be awarded based on the athletes ability to complete each skill in the allotted time or at the allotted weight. Athletes finishing first in each WOD receive 10 points for their efforts, 2nd place collects 9 points, etc. Overall winner from the weekend will have the most points in his or her possession at the end of this two day test. All form standards will be demonstrated the morning of the first day of the sectional, March 13th.
    WOD 1 (Saturday) “Nasty Girls”
    3 Rounds for time:
    50 Squats
    7 Muscle-ups
    10 Hang Power Cleans (135/95lbs)
    WOD 2 (Saturday) “Skill Session A”
    1. Unbroken Kipping Pull Ups (30/20)
    2. 10 Unbroken Overhead Squats (135/95lbs)
    3. Unbroken One-legged Squats – each leg (10/6)
    4. 45 20-inch Box Jumps completed in one minute
    *5. Unbroken Hand Stand Push-ups (2/4)
    * Men use paralettes for HSPU while women complete reps from the floor.
    ** All tests are pass/fail. Each athlete has one chance at each test. Successful execution of each movement awards the athlete 2 points.
    WOD 3 (Saturday)
    For time:
    150 Double-unders
    9 Deadlifts (315/185lbs)
    100 Double-unders
    6 Deadlifts (315/185lbs)
    50 Double-unders
    3 Deadlifts (315/185lbs)
    WOD 4 (Sunday) “Skill Session B”
    1. 500m Row (sub 1:35/1:50)
    2. L-Sit Hold (25/15sec)
    3. 1 Squat Clean & Jerk (225/135lbs)
    4. Punchbowl Loop Run – approx 900 meters (sub 2:30/2:50)
    5. 20 foot Rope climb no feet
    WOD 5 (Sunday) “The Gauntlet”
    30 min time limit. Athlete with the highest number rounds of Cindy at the end wins.
    “Jackie”
    1000M Row
    50 Thrusters (45# Men/ 30# Women)
    30 Pull-ups
    – then –
    “Karabell”
    10 rounds
    3 Snatches (135# Men/85# Women)
    15 Wall Ball (20# @ 10 foot target/16# @ 8 foot target Women)
    – then –
    AMRAP of “Cindy” in the remaining 30 minutes

  71. J9

    Hawaii Sectional WODs Announced
    For those of you patiently waiting for the Hawaii Sectional WODs to drop, you’re in luck. Here’s a look at what the athletes and judges are up against for this weekend’s event. Scores for the “Skills Sessions” will be awarded based on the athletes ability to complete each skill in the allotted time or at the allotted weight. Athletes finishing first in each WOD receive 10 points for their efforts, 2nd place collects 9 points, etc. Overall winner from the weekend will have the most points in his or her possession at the end of this two day test. All form standards will be demonstrated the morning of the first day of the sectional, March 13th.
    WOD 1 (Saturday) “Nasty Girls”
    3 Rounds for time:
    50 Squats
    7 Muscle-ups
    10 Hang Power Cleans (135/95lbs)
    WOD 2 (Saturday) “Skill Session A”
    1. Unbroken Kipping Pull Ups (30/20)
    2. 10 Unbroken Overhead Squats (135/95lbs)
    3. Unbroken One-legged Squats – each leg (10/6)
    4. 45 20-inch Box Jumps completed in one minute
    *5. Unbroken Hand Stand Push-ups (2/4)
    * Men use paralettes for HSPU while women complete reps from the floor.
    ** All tests are pass/fail. Each athlete has one chance at each test. Successful execution of each movement awards the athlete 2 points.
    WOD 3 (Saturday)
    For time:
    150 Double-unders
    9 Deadlifts (315/185lbs)
    100 Double-unders
    6 Deadlifts (315/185lbs)
    50 Double-unders
    3 Deadlifts (315/185lbs)
    WOD 4 (Sunday) “Skill Session B”
    1. 500m Row (sub 1:35/1:50)
    2. L-Sit Hold (25/15sec)
    3. 1 Squat Clean & Jerk (225/135lbs)
    4. Punchbowl Loop Run – approx 900 meters (sub 2:30/2:50)
    5. 20 foot Rope climb no feet
    WOD 5 (Sunday) “The Gauntlet”
    30 min time limit. Athlete with the highest number rounds of Cindy at the end wins.
    “Jackie”
    1000M Row
    50 Thrusters (45# Men/ 30# Women)
    30 Pull-ups
    – then –
    “Karabell”
    10 rounds
    3 Snatches (135# Men/85# Women)
    15 Wall Ball (20# @ 10 foot target/16# @ 8 foot target Women)
    – then –
    AMRAP of “Cindy” in the remaining 30 minutes

  72. J9

    Hawaii Sectional WODs Announced
    For those of you patiently waiting for the Hawaii Sectional WODs to drop, you’re in luck. Here’s a look at what the athletes and judges are up against for this weekend’s event. Scores for the “Skills Sessions” will be awarded based on the athletes ability to complete each skill in the allotted time or at the allotted weight. Athletes finishing first in each WOD receive 10 points for their efforts, 2nd place collects 9 points, etc. Overall winner from the weekend will have the most points in his or her possession at the end of this two day test. All form standards will be demonstrated the morning of the first day of the sectional, March 13th.
    WOD 1 (Saturday) “Nasty Girls”
    3 Rounds for time:
    50 Squats
    7 Muscle-ups
    10 Hang Power Cleans (135/95lbs)
    WOD 2 (Saturday) “Skill Session A”
    1. Unbroken Kipping Pull Ups (30/20)
    2. 10 Unbroken Overhead Squats (135/95lbs)
    3. Unbroken One-legged Squats – each leg (10/6)
    4. 45 20-inch Box Jumps completed in one minute
    *5. Unbroken Hand Stand Push-ups (2/4)
    * Men use paralettes for HSPU while women complete reps from the floor.
    ** All tests are pass/fail. Each athlete has one chance at each test. Successful execution of each movement awards the athlete 2 points.
    WOD 3 (Saturday)
    For time:
    150 Double-unders
    9 Deadlifts (315/185lbs)
    100 Double-unders
    6 Deadlifts (315/185lbs)
    50 Double-unders
    3 Deadlifts (315/185lbs)
    WOD 4 (Sunday) “Skill Session B”
    1. 500m Row (sub 1:35/1:50)
    2. L-Sit Hold (25/15sec)
    3. 1 Squat Clean & Jerk (225/135lbs)
    4. Punchbowl Loop Run – approx 900 meters (sub 2:30/2:50)
    5. 20 foot Rope climb no feet
    WOD 5 (Sunday) “The Gauntlet”
    30 min time limit. Athlete with the highest number rounds of Cindy at the end wins.
    “Jackie”
    1000M Row
    50 Thrusters (45# Men/ 30# Women)
    30 Pull-ups
    – then –
    “Karabell”
    10 rounds
    3 Snatches (135# Men/85# Women)
    15 Wall Ball (20# @ 10 foot target/16# @ 8 foot target Women)
    – then –
    AMRAP of “Cindy” in the remaining 30 minutes

  97. Pat

    rest day stats
    vonron-day 2-205#/12:42, 32″ box
    keith-day 3-21:20, subbed 15 cal row for ohs
    ck-day 3-12:57, mod burpees
    day 4 wod2
    dawnc-7, rr, 25#
    joe-7, rr, 45#
    adriana-7+5+10+8, jpu, 35#
    jim-6+5+10+5, 75# after round 3
    air force wod
    erin-9:35, 85#
    strength:
    svw-135#
    charlie-125#
    randy-??
    endurance:
    svw
    randy w/vest

  98. Pat

    rest day stats
    vonron-day 2-205#/12:42, 32″ box
    keith-day 3-21:20, subbed 15 cal row for ohs
    ck-day 3-12:57, mod burpees
    day 4 wod2
    dawnc-7, rr, 25#
    joe-7, rr, 45#
    adriana-7+5+10+8, jpu, 35#
    jim-6+5+10+5, 75# after round 3
    air force wod
    erin-9:35, 85#
    strength:
    svw-135#
    charlie-125#
    randy-??
    endurance:
    svw
    randy w/vest

  99. Pat

    rest day stats
    vonron-day 2-205#/12:42, 32″ box
    keith-day 3-21:20, subbed 15 cal row for ohs
    ck-day 3-12:57, mod burpees
    day 4 wod2
    dawnc-7, rr, 25#
    joe-7, rr, 45#
    adriana-7+5+10+8, jpu, 35#
    jim-6+5+10+5, 75# after round 3
    air force wod
    erin-9:35, 85#
    strength:
    svw-135#
    charlie-125#
    randy-??
    endurance:
    svw
    randy w/vest

  100. Pat

    rest day stats
    vonron-day 2-205#/12:42, 32″ box
    keith-day 3-21:20, subbed 15 cal row for ohs
    ck-day 3-12:57, mod burpees
    day 4 wod2
    dawnc-7, rr, 25#
    joe-7, rr, 45#
    adriana-7+5+10+8, jpu, 35#
    jim-6+5+10+5, 75# after round 3
    air force wod
    erin-9:35, 85#
    strength:
    svw-135#
    charlie-125#
    randy-??
    endurance:
    svw
    randy w/vest

  101. Pat

    rest day stats
    vonron-day 2-205#/12:42, 32″ box
    keith-day 3-21:20, subbed 15 cal row for ohs
    ck-day 3-12:57, mod burpees
    day 4 wod2
    dawnc-7, rr, 25#
    joe-7, rr, 45#
    adriana-7+5+10+8, jpu, 35#
    jim-6+5+10+5, 75# after round 3
    air force wod
    erin-9:35, 85#
    strength:
    svw-135#
    charlie-125#
    randy-??
    endurance:
    svw
    randy w/vest

  102. Pat

    rest day stats
    vonron-day 2-205#/12:42, 32″ box
    keith-day 3-21:20, subbed 15 cal row for ohs
    ck-day 3-12:57, mod burpees
    day 4 wod2
    dawnc-7, rr, 25#
    joe-7, rr, 45#
    adriana-7+5+10+8, jpu, 35#
    jim-6+5+10+5, 75# after round 3
    air force wod
    erin-9:35, 85#
    strength:
    svw-135#
    charlie-125#
    randy-??
    endurance:
    svw
    randy w/vest

  103. Pat

    fyi – tomorrow’s wod 1 cannot be modified. if you are unable to do a muscle up, a handstand push-up forehead to floor, and a double under, you must do wod 2.
    this will be a continuing theme one day each week…
    you will start seeing some firebreather wods that cannot be modified (no exceptions), you either do’em rx’d, or you do the other posted wod.

  104. Pat

    fyi – tomorrow’s wod 1 cannot be modified. if you are unable to do a muscle up, a handstand push-up forehead to floor, and a double under, you must do wod 2.
    this will be a continuing theme one day each week…
    you will start seeing some firebreather wods that cannot be modified (no exceptions), you either do’em rx’d, or you do the other posted wod.

  105. Pat

    fyi – tomorrow’s wod 1 cannot be modified. if you are unable to do a muscle up, a handstand push-up forehead to floor, and a double under, you must do wod 2.
    this will be a continuing theme one day each week…
    you will start seeing some firebreather wods that cannot be modified (no exceptions), you either do’em rx’d, or you do the other posted wod.

  106. Pat

    fyi – tomorrow’s wod 1 cannot be modified. if you are unable to do a muscle up, a handstand push-up forehead to floor, and a double under, you must do wod 2.
    this will be a continuing theme one day each week…
    you will start seeing some firebreather wods that cannot be modified (no exceptions), you either do’em rx’d, or you do the other posted wod.

  107. Pat

    fyi – tomorrow’s wod 1 cannot be modified. if you are unable to do a muscle up, a handstand push-up forehead to floor, and a double under, you must do wod 2.
    this will be a continuing theme one day each week…
    you will start seeing some firebreather wods that cannot be modified (no exceptions), you either do’em rx’d, or you do the other posted wod.

  108. Pat

    fyi – tomorrow’s wod 1 cannot be modified. if you are unable to do a muscle up, a handstand push-up forehead to floor, and a double under, you must do wod 2.
    this will be a continuing theme one day each week…
    you will start seeing some firebreather wods that cannot be modified (no exceptions), you either do’em rx’d, or you do the other posted wod.

  115. Maria

    thanks everyone!!! hope i can sleep the next few nights…and hope i can move after saturday. bahhhhh!!!! there will be video coverage of the events…since there are not many girls competing you will be sure to see me in extreme pain and ridiculous outfits.

  116. Maria

    thanks everyone!!! hope i can sleep the next few nights…and hope i can move after saturday. bahhhhh!!!! there will be video coverage of the events…since there are not many girls competing you will be sure to see me in extreme pain and ridiculous outfits.

  117. Maria

    thanks everyone!!! hope i can sleep the next few nights…and hope i can move after saturday. bahhhhh!!!! there will be video coverage of the events…since there are not many girls competing you will be sure to see me in extreme pain and ridiculous outfits.

  118. Maria

    thanks everyone!!! hope i can sleep the next few nights…and hope i can move after saturday. bahhhhh!!!! there will be video coverage of the events…since there are not many girls competing you will be sure to see me in extreme pain and ridiculous outfits.

  119. Maria

    thanks everyone!!! hope i can sleep the next few nights…and hope i can move after saturday. bahhhhh!!!! there will be video coverage of the events…since there are not many girls competing you will be sure to see me in extreme pain and ridiculous outfits.

  120. Maria

    thanks everyone!!! hope i can sleep the next few nights…and hope i can move after saturday. bahhhhh!!!! there will be video coverage of the events…since there are not many girls competing you will be sure to see me in extreme pain and ridiculous outfits.

Leave a Comment

VISIT US

3 Gold Mine Rd.
Flanders, New Jersey 07836

CALL US

GIVE US A CALL
973-552-2510

Facebook Instagram

QUICK LINKS

POWERED BY

WE PARTNER WITH

Rated ★★★★★ based on 200+ customer reviews!

GET STARTED

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

At RedShed CrossFit, we are confident in the value of our mission, which is why we offer a free trial. This allows you to experience our unique approach to fitness and community without any initial commitment. We invite you to join us and discover how our programs can enhance your life and well-being

Click here to start your free 10 day trail
SIGN-UP

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

If you would like to reserve a spot… Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$25 Per Class

FIND US AT:

3 Gold Mine Rd.
Flanders, New Jersey 07836

973-552-2510

OUR PRICING IS SIMPLE

We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.