Thursday, the shed will be closed. Coaches will be at the Sussex Branch Rail-Trail for CFE (Route 206 North in Andover).Go through the light at Limecrest Road intersection, continue straight on 206 North for about 1 minute and look for the entrance to the rail-trail on your right (right after the Forest Fire Dept).Coaches will […]
Day 6WOD 120630 A Squaterrific Chipper!For time or total reps in 15:00 of:10 double unders30 squats10 double unders30 wall ball – 20/14 @ 10' target10 double unders30 goblet squats – 32kg/24kg10 double unders30 med ball cleans – 20/1410 double unders30 ohs – 95/6510 double unders30 box jumps – 24"/20"10 double unders30 burpees10 double unders
Day 5WOD 120629 For time:21-15-9front squat push press/jerkcash-out = 800m runLevel 1 – 95/65Level 2 – 115/85Level 3 – 135/95 crossfit.com
Day 4Strength 120628 hang squat clean, push jerk, ohs5 @ 55%5 @ 65%max reps @ 75% crossfit.com
Day 3WOD 120627 AMRAP in 20:00 of:10 hspu15 wall ball – 20/14 @ 10' target30 double unders (20 attempts) crossfit.com
Day 2WOD 120626 AMRAP in 7:00 of:burpees, must reach full hip extension jumping on to 25# plate cash-out = max t2b or ghd sit-ups in 3:00 crossfit.com
Day 1WOD 120625 3 rounds for time of:50 kb swings400m runLevel 1 – 24kg/16kgLevel 2 – 24kg/16kg + sandbagLevel 3 – 32kg/24kg + sandbag crossfit.com
RedShed Rest Day With the infusion of so many new athletes and the ever increasing level of energy in the shed, we thought it would be appropriate to re-post this top 10 list! Shediquette Top 10 10) If you finish first, never walk out on your heat… that's just rude (and that's not
Day 6F2F Fitness Challenge Thank You for the donations from: Rob & Colleen, Steve, Ed & Lily, Scott & Janice and Doug… Special thanks to Pepsi, Mars, D & E Service, Cycle Exchange, CrossFit West Essex, NJ FitMom and Kelmer Electric. Thanks to all of our volunteers today: Randy & Melanie, Scott & Janice, Billy,
120623 F2F Fitness Challenge Day Read More »
Strength Week of 120625hang squat clean, push jerk, ohs5 @ 55%5 @ 65%max reps @ 75% ShedKickers Week of 120625 CFWE SK_EMOM for 10:00 of:max squat cleans – 1851 rope ascent score = total number of squat cleans completed, and you must complete at least 2 squat cleans and 1 rope ascent each minute. If
3 Gold Mine Rd.
Flanders, New Jersey 07836
973-552-2510