February 2013

Day 4130228 Competition Training, 5-7pmBasic Training, 7-8pm         Important Stuff: The New Shed The New Shed Training Rates The 2013 Open   crossfit.com 

Day 3WOD 130227 5 rounds of:2:00 – 5 back squats + 15 h-r burpees + max reps abmat sit-ups1:00 – rest rest to 16:00… 3 rounds for time of:10 clean to overhead15 box jumps L1 – 95/65, 20"/20"L2 – 115/85, 24"/20"SK – 135/95, 30"/24"             crossfit.com  

Day 2WOD 130226Basic Training, 6-7amCoach's Hour, 7-8am 5 rounds for time of:7 thrusters10 pull-ups?? double unders15 t2b L1 – 95/65, assisted or rx'd pull-ups, 15 double unders or 100 singlesL2 – 115/85, ctb pull-ups, 50 double undersSK – 135/95, weighted pull-ups (35/10), 100 double unders no cap… but don't let it turn into a marathon!! 

Day 1 WOD 130225 5 rounds of:1:00 – 3 weighted dips + max reps unbroken squat cleans… (no re-gripping, or resting in hang or on the deck… score = unbroken reps)1:00 – rest L1 – 95/65L2 – 115/85SK – 135/95 rest to 11:00… 10 rounds for time of:15 deadlifts (w/squat clean barbell wt.)15 hrpu crossfit.com

RedShed Rest Day   Happy Birthday Ro!!!         Important Stuff: The New Shed The New Shed Training Rates The 2013 Open

Day 6WOD 130223 7:30-8:30, WOD8:30-9:30, Intro Session9:30-10:30, Basic Training10:30-12:00, WOD12:00-2:00, Competition Training 8 rounds of: tabata abmat sit-ups @ 5:00… AMRAP in 10min of:push press – 95/65squatsdouble unders L1 – 10,20,40L2 – 15,30,60SK – 20,40,80           crossfit.com  

The Open: If you are registered to compete in The Open or not, we will be programming The Open WODs every Friday during The Open Competition.  For those registered to compete, you will be asked to perform the WOD during the evening hours in order to provide adequate judging and training opportunities.  In addition, the

The New Training Rates: The new training rates will start on March 1st.  Make note that for the month of March the flat rate will be $130/month ($120 for police, fire, first responders and ACTIVE military) and $205 for couples.  During the month of March, we will get Mindbody up and running, and the new

Your New Gym: As March draws ever closer, there is much anticipation!  The Open is a couple of weeks away, and more importantly… we are very close to training in our new facility!  A grand opening date has not been set, but please note that we are ahead of schedule regarding construction, and we are

Day 5WOD 130222 EMOM for 15:00 of:2 ohs3 burpees @ 15:00… AMRAP in 8:00 of:6 ring dips12 kb swings – 24kg/16kg18 ring rows crossfit.com