Get Started!
GET
STARTED

0 thoughts on “10.02.2009-Friday-Day 4 (on your own)”

  1. J9

    Fall has arrived at the O’RedShed…
    Burping AVALANCHE
    (Paleo benchmark WOD – doing it with burpees this time instead of the row)
    run 1 mile
    80 burpees
    run 1/2 mile
    40 burpees
    run 1/4 mile
    20 burpees
    23:34
    Month 3 of the Paleo Challenge is starting up!
    Check out the Paleo Performance section on the left hand bar for paleo information.
    The Shed reopens tomorrow – honoring little Feran Walloga!

  2. J9

    Fall has arrived at the O’RedShed…
    Burping AVALANCHE
    (Paleo benchmark WOD – doing it with burpees this time instead of the row)
    run 1 mile
    80 burpees
    run 1/2 mile
    40 burpees
    run 1/4 mile
    20 burpees
    23:34
    Month 3 of the Paleo Challenge is starting up!
    Check out the Paleo Performance section on the left hand bar for paleo information.
    The Shed reopens tomorrow – honoring little Feran Walloga!

  3. J9

    Fall has arrived at the O’RedShed…
    Burping AVALANCHE
    (Paleo benchmark WOD – doing it with burpees this time instead of the row)
    run 1 mile
    80 burpees
    run 1/2 mile
    40 burpees
    run 1/4 mile
    20 burpees
    23:34
    Month 3 of the Paleo Challenge is starting up!
    Check out the Paleo Performance section on the left hand bar for paleo information.
    The Shed reopens tomorrow – honoring little Feran Walloga!

  4. J9

    Fall has arrived at the O’RedShed…
    Burping AVALANCHE
    (Paleo benchmark WOD – doing it with burpees this time instead of the row)
    run 1 mile
    80 burpees
    run 1/2 mile
    40 burpees
    run 1/4 mile
    20 burpees
    23:34
    Month 3 of the Paleo Challenge is starting up!
    Check out the Paleo Performance section on the left hand bar for paleo information.
    The Shed reopens tomorrow – honoring little Feran Walloga!

  5. J9

    Fall has arrived at the O’RedShed…
    Burping AVALANCHE
    (Paleo benchmark WOD – doing it with burpees this time instead of the row)
    run 1 mile
    80 burpees
    run 1/2 mile
    40 burpees
    run 1/4 mile
    20 burpees
    23:34
    Month 3 of the Paleo Challenge is starting up!
    Check out the Paleo Performance section on the left hand bar for paleo information.
    The Shed reopens tomorrow – honoring little Feran Walloga!

  6. J9

    12 days for a holiday theme…how about the Dirty Dozen?
    Although a sub for the rope climbs would be needed.
    http://media.crossfit.com/cf-video/CrossFit_PostCertChipperFull.wmv
    Thursday 091001
    For time:
    25 Walking lunge steps
    20 Pull-ups
    50 Box jumps, 20 inch box
    20 Double-unders
    25 Ring dips
    20 Knees to elbows
    30 Kettlebell swings, 2 pood
    30 Sit-ups
    20 Hang squat cleans, 35 pound dumbells
    25 Back extensions
    30 Wall ball shots, 20 pound ball
    3 Rope climb ascents

  7. J9

    12 days for a holiday theme…how about the Dirty Dozen?
    Although a sub for the rope climbs would be needed.
    http://media.crossfit.com/cf-video/CrossFit_PostCertChipperFull.wmv
    Thursday 091001
    For time:
    25 Walking lunge steps
    20 Pull-ups
    50 Box jumps, 20 inch box
    20 Double-unders
    25 Ring dips
    20 Knees to elbows
    30 Kettlebell swings, 2 pood
    30 Sit-ups
    20 Hang squat cleans, 35 pound dumbells
    25 Back extensions
    30 Wall ball shots, 20 pound ball
    3 Rope climb ascents

  8. J9

    12 days for a holiday theme…how about the Dirty Dozen?
    Although a sub for the rope climbs would be needed.
    http://media.crossfit.com/cf-video/CrossFit_PostCertChipperFull.wmv
    Thursday 091001
    For time:
    25 Walking lunge steps
    20 Pull-ups
    50 Box jumps, 20 inch box
    20 Double-unders
    25 Ring dips
    20 Knees to elbows
    30 Kettlebell swings, 2 pood
    30 Sit-ups
    20 Hang squat cleans, 35 pound dumbells
    25 Back extensions
    30 Wall ball shots, 20 pound ball
    3 Rope climb ascents

  9. J9

    12 days for a holiday theme…how about the Dirty Dozen?
    Although a sub for the rope climbs would be needed.
    http://media.crossfit.com/cf-video/CrossFit_PostCertChipperFull.wmv
    Thursday 091001
    For time:
    25 Walking lunge steps
    20 Pull-ups
    50 Box jumps, 20 inch box
    20 Double-unders
    25 Ring dips
    20 Knees to elbows
    30 Kettlebell swings, 2 pood
    30 Sit-ups
    20 Hang squat cleans, 35 pound dumbells
    25 Back extensions
    30 Wall ball shots, 20 pound ball
    3 Rope climb ascents

  10. J9

    12 days for a holiday theme…how about the Dirty Dozen?
    Although a sub for the rope climbs would be needed.
    http://media.crossfit.com/cf-video/CrossFit_PostCertChipperFull.wmv
    Thursday 091001
    For time:
    25 Walking lunge steps
    20 Pull-ups
    50 Box jumps, 20 inch box
    20 Double-unders
    25 Ring dips
    20 Knees to elbows
    30 Kettlebell swings, 2 pood
    30 Sit-ups
    20 Hang squat cleans, 35 pound dumbells
    25 Back extensions
    30 Wall ball shots, 20 pound ball
    3 Rope climb ascents

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!

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.