Get Started!
GET
STARTED

120401 Special Hours Today for “Murph”

Leave a Comment / Uncategorized / By

We will be open today for anyone who wants to perform "Murph", followed by "The Filthy 50", and finish up the day with "Nasty Girls".

 

Get to the shed quick, so you can be first in line… but don't drive too fast… it is April Fool's Day!!

 

 

 

3-13-12 009

 

crossfit.com

 

 

0 thoughts on “120401 Special Hours Today for “Murph””

  1. J9

    SK1_
    AMRAP in 12:00 of:
    3 ring hspu
    6 muscle-ups
    9 front squats – 155/105
    Pat-3+4
    McCoy-2+6
    SK2_
    3 rounds for time of:
    6 squat snatch – 125/85
    25 t2b
    Kevin-6:46
    MVR-8:41
    Randy-9:36
    McCoy-21:01
    Marc-14:25
    Colin-8:03
    Doug-14:05
    SK3_
    For time:
    300 double unders
    15 legless rope ascents (6′ ropes, start from seated position, complete each ascent with two hands on pull-up bar)
    Pat-12:21
    Marc-13:30
    Kieran-DNF (7)
    Scott-18:26
    Christian-16:09
    CFE:
    Row or Run 5K
    Run:
    MikeC-28:15
    C2:
    Scott-19:55.9
    Janice-24:09.1

  2. J9

    SK1_
    AMRAP in 12:00 of:
    3 ring hspu
    6 muscle-ups
    9 front squats – 155/105
    Pat-3+4
    McCoy-2+6
    SK2_
    3 rounds for time of:
    6 squat snatch – 125/85
    25 t2b
    Kevin-6:46
    MVR-8:41
    Randy-9:36
    McCoy-21:01
    Marc-14:25
    Colin-8:03
    Doug-14:05
    SK3_
    For time:
    300 double unders
    15 legless rope ascents (6′ ropes, start from seated position, complete each ascent with two hands on pull-up bar)
    Pat-12:21
    Marc-13:30
    Kieran-DNF (7)
    Scott-18:26
    Christian-16:09
    CFE:
    Row or Run 5K
    Run:
    MikeC-28:15
    C2:
    Scott-19:55.9
    Janice-24:09.1

  3. J9

    SK1_
    AMRAP in 12:00 of:
    3 ring hspu
    6 muscle-ups
    9 front squats – 155/105
    Pat-3+4
    McCoy-2+6
    SK2_
    3 rounds for time of:
    6 squat snatch – 125/85
    25 t2b
    Kevin-6:46
    MVR-8:41
    Randy-9:36
    McCoy-21:01
    Marc-14:25
    Colin-8:03
    Doug-14:05
    SK3_
    For time:
    300 double unders
    15 legless rope ascents (6′ ropes, start from seated position, complete each ascent with two hands on pull-up bar)
    Pat-12:21
    Marc-13:30
    Kieran-DNF (7)
    Scott-18:26
    Christian-16:09
    CFE:
    Row or Run 5K
    Run:
    MikeC-28:15
    C2:
    Scott-19:55.9
    Janice-24:09.1

  4. J9

    SK1_
    AMRAP in 12:00 of:
    3 ring hspu
    6 muscle-ups
    9 front squats – 155/105
    Pat-3+4
    McCoy-2+6
    SK2_
    3 rounds for time of:
    6 squat snatch – 125/85
    25 t2b
    Kevin-6:46
    MVR-8:41
    Randy-9:36
    McCoy-21:01
    Marc-14:25
    Colin-8:03
    Doug-14:05
    SK3_
    For time:
    300 double unders
    15 legless rope ascents (6′ ropes, start from seated position, complete each ascent with two hands on pull-up bar)
    Pat-12:21
    Marc-13:30
    Kieran-DNF (7)
    Scott-18:26
    Christian-16:09
    CFE:
    Row or Run 5K
    Run:
    MikeC-28:15
    C2:
    Scott-19:55.9
    Janice-24:09.1

  5. J9

    SK1_
    AMRAP in 12:00 of:
    3 ring hspu
    6 muscle-ups
    9 front squats – 155/105
    Pat-3+4
    McCoy-2+6
    SK2_
    3 rounds for time of:
    6 squat snatch – 125/85
    25 t2b
    Kevin-6:46
    MVR-8:41
    Randy-9:36
    McCoy-21:01
    Marc-14:25
    Colin-8:03
    Doug-14:05
    SK3_
    For time:
    300 double unders
    15 legless rope ascents (6′ ropes, start from seated position, complete each ascent with two hands on pull-up bar)
    Pat-12:21
    Marc-13:30
    Kieran-DNF (7)
    Scott-18:26
    Christian-16:09
    CFE:
    Row or Run 5K
    Run:
    MikeC-28:15
    C2:
    Scott-19:55.9
    Janice-24:09.1

  6. J9

    SK1_
    AMRAP in 12:00 of:
    3 ring hspu
    6 muscle-ups
    9 front squats – 155/105
    Pat-3+4
    McCoy-2+6
    SK2_
    3 rounds for time of:
    6 squat snatch – 125/85
    25 t2b
    Kevin-6:46
    MVR-8:41
    Randy-9:36
    McCoy-21:01
    Marc-14:25
    Colin-8:03
    Doug-14:05
    SK3_
    For time:
    300 double unders
    15 legless rope ascents (6′ ropes, start from seated position, complete each ascent with two hands on pull-up bar)
    Pat-12:21
    Marc-13:30
    Kieran-DNF (7)
    Scott-18:26
    Christian-16:09
    CFE:
    Row or Run 5K
    Run:
    MikeC-28:15
    C2:
    Scott-19:55.9
    Janice-24:09.1

  7. J9

    SK1_
    AMRAP in 12:00 of:
    3 ring hspu
    6 muscle-ups
    9 front squats – 155/105
    Pat-3+4
    McCoy-2+6
    SK2_
    3 rounds for time of:
    6 squat snatch – 125/85
    25 t2b
    Kevin-6:46
    MVR-8:41
    Randy-9:36
    McCoy-21:01
    Marc-14:25
    Colin-8:03
    Doug-14:05
    SK3_
    For time:
    300 double unders
    15 legless rope ascents (6′ ropes, start from seated position, complete each ascent with two hands on pull-up bar)
    Pat-12:21
    Marc-13:30
    Kieran-DNF (7)
    Scott-18:26
    Christian-16:09
    CFE:
    Row or Run 5K
    Run:
    MikeC-28:15
    C2:
    Scott-19:55.9
    Janice-24:09.1

  8. J9

    SK1_
    AMRAP in 12:00 of:
    3 ring hspu
    6 muscle-ups
    9 front squats – 155/105
    Pat-3+4
    McCoy-2+6
    SK2_
    3 rounds for time of:
    6 squat snatch – 125/85
    25 t2b
    Kevin-6:46
    MVR-8:41
    Randy-9:36
    McCoy-21:01
    Marc-14:25
    Colin-8:03
    Doug-14:05
    SK3_
    For time:
    300 double unders
    15 legless rope ascents (6′ ropes, start from seated position, complete each ascent with two hands on pull-up bar)
    Pat-12:21
    Marc-13:30
    Kieran-DNF (7)
    Scott-18:26
    Christian-16:09
    CFE:
    Row or Run 5K
    Run:
    MikeC-28:15
    C2:
    Scott-19:55.9
    Janice-24:09.1

  9. J9

    SK1_
    AMRAP in 12:00 of:
    3 ring hspu
    6 muscle-ups
    9 front squats – 155/105
    Pat-3+4
    McCoy-2+6
    SK2_
    3 rounds for time of:
    6 squat snatch – 125/85
    25 t2b
    Kevin-6:46
    MVR-8:41
    Randy-9:36
    McCoy-21:01
    Marc-14:25
    Colin-8:03
    Doug-14:05
    SK3_
    For time:
    300 double unders
    15 legless rope ascents (6′ ropes, start from seated position, complete each ascent with two hands on pull-up bar)
    Pat-12:21
    Marc-13:30
    Kieran-DNF (7)
    Scott-18:26
    Christian-16:09
    CFE:
    Row or Run 5K
    Run:
    MikeC-28:15
    C2:
    Scott-19:55.9
    Janice-24:09.1

  37. Pat

    New ShedKicker policy starting this week:
    Shedkickers are WODs that require a bit more skill, strength and… basically overall confidence!! In the past, we have allowed you to choose any shedkicker on any given day… until now. Shedkickers will now be assigned to certain days of the week, 1)to somewhat coincide with the workout of the day, 2)to discourage cherry-picking your WODs, and 3)to enable our coaches to maintain a high level of coaching for all athletes on the training floor. We apologize in advance if this is an inconvenience to you…. wait!… no we don’t!! This is to make you better, so deal with it folks!!

  38. Pat

    New ShedKicker policy starting this week:
    Shedkickers are WODs that require a bit more skill, strength and… basically overall confidence!! In the past, we have allowed you to choose any shedkicker on any given day… until now. Shedkickers will now be assigned to certain days of the week, 1)to somewhat coincide with the workout of the day, 2)to discourage cherry-picking your WODs, and 3)to enable our coaches to maintain a high level of coaching for all athletes on the training floor. We apologize in advance if this is an inconvenience to you…. wait!… no we don’t!! This is to make you better, so deal with it folks!!

  39. Pat

    New ShedKicker policy starting this week:
    Shedkickers are WODs that require a bit more skill, strength and… basically overall confidence!! In the past, we have allowed you to choose any shedkicker on any given day… until now. Shedkickers will now be assigned to certain days of the week, 1)to somewhat coincide with the workout of the day, 2)to discourage cherry-picking your WODs, and 3)to enable our coaches to maintain a high level of coaching for all athletes on the training floor. We apologize in advance if this is an inconvenience to you…. wait!… no we don’t!! This is to make you better, so deal with it folks!!

  40. Pat

    New ShedKicker policy starting this week:
    Shedkickers are WODs that require a bit more skill, strength and… basically overall confidence!! In the past, we have allowed you to choose any shedkicker on any given day… until now. Shedkickers will now be assigned to certain days of the week, 1)to somewhat coincide with the workout of the day, 2)to discourage cherry-picking your WODs, and 3)to enable our coaches to maintain a high level of coaching for all athletes on the training floor. We apologize in advance if this is an inconvenience to you…. wait!… no we don’t!! This is to make you better, so deal with it folks!!

  41. Pat

    New ShedKicker policy starting this week:
    Shedkickers are WODs that require a bit more skill, strength and… basically overall confidence!! In the past, we have allowed you to choose any shedkicker on any given day… until now. Shedkickers will now be assigned to certain days of the week, 1)to somewhat coincide with the workout of the day, 2)to discourage cherry-picking your WODs, and 3)to enable our coaches to maintain a high level of coaching for all athletes on the training floor. We apologize in advance if this is an inconvenience to you…. wait!… no we don’t!! This is to make you better, so deal with it folks!!

  42. Pat

    New ShedKicker policy starting this week:
    Shedkickers are WODs that require a bit more skill, strength and… basically overall confidence!! In the past, we have allowed you to choose any shedkicker on any given day… until now. Shedkickers will now be assigned to certain days of the week, 1)to somewhat coincide with the workout of the day, 2)to discourage cherry-picking your WODs, and 3)to enable our coaches to maintain a high level of coaching for all athletes on the training floor. We apologize in advance if this is an inconvenience to you…. wait!… no we don’t!! This is to make you better, so deal with it folks!!

  43. Pat

    New ShedKicker policy starting this week:
    Shedkickers are WODs that require a bit more skill, strength and… basically overall confidence!! In the past, we have allowed you to choose any shedkicker on any given day… until now. Shedkickers will now be assigned to certain days of the week, 1)to somewhat coincide with the workout of the day, 2)to discourage cherry-picking your WODs, and 3)to enable our coaches to maintain a high level of coaching for all athletes on the training floor. We apologize in advance if this is an inconvenience to you…. wait!… no we don’t!! This is to make you better, so deal with it folks!!

  44. Pat

    New ShedKicker policy starting this week:
    Shedkickers are WODs that require a bit more skill, strength and… basically overall confidence!! In the past, we have allowed you to choose any shedkicker on any given day… until now. Shedkickers will now be assigned to certain days of the week, 1)to somewhat coincide with the workout of the day, 2)to discourage cherry-picking your WODs, and 3)to enable our coaches to maintain a high level of coaching for all athletes on the training floor. We apologize in advance if this is an inconvenience to you…. wait!… no we don’t!! This is to make you better, so deal with it folks!!

  45. Pat

    New ShedKicker policy starting this week:
    Shedkickers are WODs that require a bit more skill, strength and… basically overall confidence!! In the past, we have allowed you to choose any shedkicker on any given day… until now. Shedkickers will now be assigned to certain days of the week, 1)to somewhat coincide with the workout of the day, 2)to discourage cherry-picking your WODs, and 3)to enable our coaches to maintain a high level of coaching for all athletes on the training floor. We apologize in advance if this is an inconvenience to you…. wait!… no we don’t!! This is to make you better, so deal with it folks!!

  100. Dan

    Good input Marc. I always look back to my old Garage Days, and see where I came from. It’s prtety cool to see your progress, even when you don’t realize it’s happening.I started with a hockey stick, overhead squats. Took me 8 months to do a 45lb bar correctly. Now we’re using 115 in wods for multiple reps!

  101. Dan

    Good input Marc. I always look back to my old Garage Days, and see where I came from. It’s prtety cool to see your progress, even when you don’t realize it’s happening.I started with a hockey stick, overhead squats. Took me 8 months to do a 45lb bar correctly. Now we’re using 115 in wods for multiple reps!

  102. Dan

    Good input Marc. I always look back to my old Garage Days, and see where I came from. It’s prtety cool to see your progress, even when you don’t realize it’s happening.I started with a hockey stick, overhead squats. Took me 8 months to do a 45lb bar correctly. Now we’re using 115 in wods for multiple reps!

  103. Dan

    Good input Marc. I always look back to my old Garage Days, and see where I came from. It’s prtety cool to see your progress, even when you don’t realize it’s happening.I started with a hockey stick, overhead squats. Took me 8 months to do a 45lb bar correctly. Now we’re using 115 in wods for multiple reps!

  104. Dan

    Good input Marc. I always look back to my old Garage Days, and see where I came from. It’s prtety cool to see your progress, even when you don’t realize it’s happening.I started with a hockey stick, overhead squats. Took me 8 months to do a 45lb bar correctly. Now we’re using 115 in wods for multiple reps!

  105. Dan

    Good input Marc. I always look back to my old Garage Days, and see where I came from. It’s prtety cool to see your progress, even when you don’t realize it’s happening.I started with a hockey stick, overhead squats. Took me 8 months to do a 45lb bar correctly. Now we’re using 115 in wods for multiple reps!

  106. Dan

    Good input Marc. I always look back to my old Garage Days, and see where I came from. It’s prtety cool to see your progress, even when you don’t realize it’s happening.I started with a hockey stick, overhead squats. Took me 8 months to do a 45lb bar correctly. Now we’re using 115 in wods for multiple reps!

  107. Dan

    Good input Marc. I always look back to my old Garage Days, and see where I came from. It’s prtety cool to see your progress, even when you don’t realize it’s happening.I started with a hockey stick, overhead squats. Took me 8 months to do a 45lb bar correctly. Now we’re using 115 in wods for multiple reps!

  108. Dan

    Good input Marc. I always look back to my old Garage Days, and see where I came from. It’s prtety cool to see your progress, even when you don’t realize it’s happening.I started with a hockey stick, overhead squats. Took me 8 months to do a 45lb bar correctly. Now we’re using 115 in wods for multiple reps!

  109. Alex

    This kind of sucks, I don’t have my grams or ounces fiuegrd out.6:00 – WOD7:30 – 1 larger boneless, skinless chicken breast, 1 smaller yam8:45 – 3 eggs, 2 slices of bacon12:00 – 1 salad with romaine lettuce, baby greens, red onions, bacon bits, egg, tomatoes2:00 – 1 medium sized apple4:00 – Small bag of raw almonds (can figure out ounces later)7:30 – Some amount of stir fry beef, a little more than would fit in a handfulI’m guessing this is wildly deficient in calories …

  110. Alex

    This kind of sucks, I don’t have my grams or ounces fiuegrd out.6:00 – WOD7:30 – 1 larger boneless, skinless chicken breast, 1 smaller yam8:45 – 3 eggs, 2 slices of bacon12:00 – 1 salad with romaine lettuce, baby greens, red onions, bacon bits, egg, tomatoes2:00 – 1 medium sized apple4:00 – Small bag of raw almonds (can figure out ounces later)7:30 – Some amount of stir fry beef, a little more than would fit in a handfulI’m guessing this is wildly deficient in calories …

  111. Alex

    This kind of sucks, I don’t have my grams or ounces fiuegrd out.6:00 – WOD7:30 – 1 larger boneless, skinless chicken breast, 1 smaller yam8:45 – 3 eggs, 2 slices of bacon12:00 – 1 salad with romaine lettuce, baby greens, red onions, bacon bits, egg, tomatoes2:00 – 1 medium sized apple4:00 – Small bag of raw almonds (can figure out ounces later)7:30 – Some amount of stir fry beef, a little more than would fit in a handfulI’m guessing this is wildly deficient in calories …

  112. Alex

    This kind of sucks, I don’t have my grams or ounces fiuegrd out.6:00 – WOD7:30 – 1 larger boneless, skinless chicken breast, 1 smaller yam8:45 – 3 eggs, 2 slices of bacon12:00 – 1 salad with romaine lettuce, baby greens, red onions, bacon bits, egg, tomatoes2:00 – 1 medium sized apple4:00 – Small bag of raw almonds (can figure out ounces later)7:30 – Some amount of stir fry beef, a little more than would fit in a handfulI’m guessing this is wildly deficient in calories …

  113. Alex

    This kind of sucks, I don’t have my grams or ounces fiuegrd out.6:00 – WOD7:30 – 1 larger boneless, skinless chicken breast, 1 smaller yam8:45 – 3 eggs, 2 slices of bacon12:00 – 1 salad with romaine lettuce, baby greens, red onions, bacon bits, egg, tomatoes2:00 – 1 medium sized apple4:00 – Small bag of raw almonds (can figure out ounces later)7:30 – Some amount of stir fry beef, a little more than would fit in a handfulI’m guessing this is wildly deficient in calories …

  114. Alex

    This kind of sucks, I don’t have my grams or ounces fiuegrd out.6:00 – WOD7:30 – 1 larger boneless, skinless chicken breast, 1 smaller yam8:45 – 3 eggs, 2 slices of bacon12:00 – 1 salad with romaine lettuce, baby greens, red onions, bacon bits, egg, tomatoes2:00 – 1 medium sized apple4:00 – Small bag of raw almonds (can figure out ounces later)7:30 – Some amount of stir fry beef, a little more than would fit in a handfulI’m guessing this is wildly deficient in calories …

  115. Alex

    This kind of sucks, I don’t have my grams or ounces fiuegrd out.6:00 – WOD7:30 – 1 larger boneless, skinless chicken breast, 1 smaller yam8:45 – 3 eggs, 2 slices of bacon12:00 – 1 salad with romaine lettuce, baby greens, red onions, bacon bits, egg, tomatoes2:00 – 1 medium sized apple4:00 – Small bag of raw almonds (can figure out ounces later)7:30 – Some amount of stir fry beef, a little more than would fit in a handfulI’m guessing this is wildly deficient in calories …

  116. Alex

    This kind of sucks, I don’t have my grams or ounces fiuegrd out.6:00 – WOD7:30 – 1 larger boneless, skinless chicken breast, 1 smaller yam8:45 – 3 eggs, 2 slices of bacon12:00 – 1 salad with romaine lettuce, baby greens, red onions, bacon bits, egg, tomatoes2:00 – 1 medium sized apple4:00 – Small bag of raw almonds (can figure out ounces later)7:30 – Some amount of stir fry beef, a little more than would fit in a handfulI’m guessing this is wildly deficient in calories …

  117. Alex

    This kind of sucks, I don’t have my grams or ounces fiuegrd out.6:00 – WOD7:30 – 1 larger boneless, skinless chicken breast, 1 smaller yam8:45 – 3 eggs, 2 slices of bacon12:00 – 1 salad with romaine lettuce, baby greens, red onions, bacon bits, egg, tomatoes2:00 – 1 medium sized apple4:00 – Small bag of raw almonds (can figure out ounces later)7:30 – Some amount of stir fry beef, a little more than would fit in a handfulI’m guessing this is wildly deficient in calories …

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.