June 2011

CLICK HERE FOR VOLUNTEER INFO REGARDING THE F2F FITNESS CHALLENGE Day 3WOD For time:10-20-30-20-10push press – 95/65wall ball cash-out = 100 double unders (400 singles)         crossfit.com  

Our first attempt at running a Fitness Challenge event is fast approaching!  It is time for ShedHeads to UNITE! Download F2F map&challenges We will need volunteers for the following jobs: (those who are planning to help with registration can also work a challenge station) Registration – 2 to 3 people Challenge 1 thru 4 and

CLICK HERE FOR VOLUNTEER INFO REGARDING THE F2F FITNESS CHALLENGE Day 2WOD AMRAP in 15:00 of:10 ring dips15 kb swings – 24kg/16kg20 box jumps – 24"/20"           crossfit.com  

Warm-up: 400m run OR 500m row + 3 rounds of: 10 squats/5 inchworms   Shedkickers for Week of 110620 SK1_AMRAP in 10:00 of (reps):5:00 back squat – 225/1555:00 muscle-ups (ctb pull-ups) SK2_For time:1000m row15 clean to overhead – 135/95500m row10 clean to overhead – 155/105250m row5 clean to overhead – 165/110 SK3_For time:15 squat snatch

Day 1WOD 3 rounds for time of:200m sandbag carry7 squat cleans – 135/9515 hspu cash-out = 30 burpees                Kevin, Pat, Coach Glassman, Janine & Brendan   Pat, Lisbeth & Janine   crossfit.com

Recipe For My Dad…by Ally Cat Happy Father's Day!!!    20 cups of silly 100 cups of love 10 cups of cook Bake at 98.6 for 39 years Makes 1 very large serving Enjoy!      

RedShed is Closed Friday and Saturday to attend the CFG Northeast Regional Competition, and support Janine, Brendan and Kevin. Hope to post some pics at some point today, and we will provide updates as the WODs go down!!   A cooler full of paleo snacks, enough selzter for 4 days, a full tank of gas and a

RedShed is Closed Friday and Saturday to attend the CFG Northeast Regional Competition, and support Janine, Brendan and Kevin.         crossfit.com

Day 4WODFor time: (20:00 cap!)100 wall balls, then… 3 rounds of:15 deadlifts – 225/155… dropped deads = missed reps!!15 burpees then, 100 double unders (400 singles)      Today is Harold's last day at the shed.  He is moving to Bergen County, and will be continuing his CrossFit Journey at a new box!  Best of

Day 3WODFor time:45 ohs – 115/7545 ring dips45 toes 2 bar 17:00 cap!    Happy Birthday Keith!       crossfit.com