August 2013

Day 2WOD 1308137-8am, Coach's Hour        

Day 2WOD 1308137-8am, Coach's Hour warm-up strength:power clean to front squat – 5 x 2… (2 power cleans, then 2 front squats) 2:00 challenge = wall balls WOD…3 rounds for time of: (25:00 CAP)250m rowwall climbs200m run (25 hrb if it's raining)15' rope ascents L1 – 3 wall climbs, 1 rope ascent or 6 plank

Day 1WOD 130812 *please make it a habit to enter the shed through the front door when you arrive, and wipe your feet, check your sneakers etc…. nobody wants to do burpees in everything you walked in!!  Thanks!!*  

Day 1WOD 130812 warm-up endurance:8 rounds of tabata hrb 2:00 challenge = wall balls WOD…7 rounds for time of:7 strict press35 double unders (105 singles) L1 – 75/45L2 – 95/65SK – 115/85

RedShed Rest Day     Happy Birthday Adrian!!!     The online shop will only be open until the end of the month… if you want vintage RedShed gear (old logo stuff), purchase it in August!!     Questions about Rest and Scaling…

Resting is easy, and scaling is only optional? What? If you spend some time on the internet, you can google “rest and CrossFit”, and “scaling in CrossFit”, and I am sure you will find plenty of stuff to read.  So much has be written about these two topics. With that said, I won’t write a

Day 6WOD 1308107:30, WOD8:00, WOD8:30, Intro Session9:30-11, Basic Training11:00, WOD11:30, WOD         crossfit.com  

Day 6WOD 130810 7:30, WOD8:00, WOD8:30, Intro Session9:30-11, Basic Training11:00, WOD11:30, WOD warm-up3:00 challenge = double unders WOD…3 rounds for time or 20:00, whichever comes first of:30 wall ball – 20/1430 hang snatch – 75/45

Hi, my name is Pat (aka, cpj), and I am addicted to CrossFit… I am an athlete, a coach and a co-owner of an Affiliate… The below statements are in jest, wherein lies a bit of truth… go ahead and read on, and ask yourself if you can replace my name with yours (in the

Day 5WOD 130809         crossfit.com