May 2011

Day 1WODFor time:21 deadlifts – 225#/155#800m run15 deadlifts 800m run9 deadlifts800m run       CFE WOD: Weekly CFE WODs (rowing or running) will be posted on Mondays, with results from the prior week being posted on Sundays. Complete the CFE WOD as a substitute (on a day when the rowers are not being used), or in […]

July 2008, we became RedShed Elite Fitness, LLC November 2008, we were accepted into the CrossFit Affiliate Family and became RedShed CrossFit May 2009, we moved out of the garage and into the Netcong box….   Two years in Netcong, and going on three years in business.  We have seen many athletes come and go,

Warm-up for week of 110523800m running or 1000m rowing10 pvc thrusters10 pvc squat snatches10 pvc ohs10 inchworms between each movement5-10:00 foam roll, mobility   Shedkickers for week of 110523 1)For time:9-6-3thruster – 165/110muscle-ups ((sub for muscle-ups will be 18-12-6 ctb pull-ups/dips)) 2)For time:50 hspu100 toes thru rings-partition as needed-45# plates, head to abmat (competition standards)

**Dry-Run of the F2F Fitness Challenge Postponed.  New Date to be determined** Normal Saturday Hours Today! Day 6WOD10 rounds for time of:10 pull-ups35 double unders (150 singles) 15:00 cap           crossfit.com

RedShed Dirty 30 Day 5WODFor time:30 h-r push-ups30 ohs – 115# (75#)30 abmat sit-ups30 deadlifts – 115# (75#)30 box jumps – 24" (20")30 hang cleans – 115# (75)       Happy Birthday McCoy!   crossfit.com

HAPPY 6th BIRTHDAY ALLY-CAT!!           Cupcakes & Crowns…   crossfit.com

Day 3WODFor time:buy-in: 30 wall balls21-15-9back squat – bodyweightring dipscash-out: 30 t2b         crossfit.com

Day 2WODAMRAP in 15:00 of:12 thrusters – 135# (95#)21 kb swings – 24kg (16kg)12 pull-ups             crossfit.com

Day 1WOD5 rounds for time of:15 hang squat snatch – 75# (55#)15 burpees30 double unders (120 singles)             CFE WOD: Weekly CFE WODs (rowing or running) will be posted on Mondays, with results from the prior week being posted on Sundays. Complete the CFE WOD as a substitute (on a day when

RedShed CrossFit and Friend2Friend Sussex County Women’s Forum are proud to present the First Annual F2F Fitness Challenge! When: Saturday June 25th Where: Kittatinny Valley State Park, Goodale Road, Andover, NJ Event Details:  This event is a 3 mile trail run along the blue, green, red and yellow dot trails.  There will be many switch-backs