May 2014

140527 Tuesday

Day 2WOD 140527         Attention RedShed Athletes Due to the Monday Holiday and Hero WOD, the third day of strength (singles) will be programmed on Thursday morning.  For those of you who cannot train on Thursday mornings, please use open gym hours on Friday to get your front squats in. B2B is

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140527 Tuesday

Day 2WOD 140527 warm-up – Coach’s Choice 1 strict press @ 0:00, 2:30, 5:00, 7:30, 10:00 (use racks) -rest to 12:00- 12:00-17:00 – practice/build/establish 3 rep front rack & overhead step-up, based on levels provided for upcoming EMOM @ 17:00…EMOM for 10 minutes of:on the odds – 1 hang squat clean + 3 front rack

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Ghost Riders in the Sky!

Some of you might not remember this video, regarding bad CrossFit Gym Etiquette. It’s an amusing video, and there are plenty of us ShedHeads who are one (if not several) of these characters! In this particular post, we want to address Ghost Riding… barbells specifically.  Most everyone is very careful with the kettlebells, but ALL

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140526 Monday

Day 1WOD 140526   Gary served in Operation Desert Storm with the United States Marine Corp. Upon his return from the Marines, he joined the Lantana, Florida Police Force where he served for five years. He then joined the New York City Police Force where he worked at the Midtown South Precinct during 9-11. Gary

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