June 2014

Day 1WOD 140630 Modified Schedule this week due to July 4th Thursday: AM sessions only + 4:30pm Yoga, no PM training **This will be the last week of Yoga** Friday: AM sessions only… 8am, 9am, 10am Saturday: 8am, 9am   Happy Birthday Coach Colin!!!  

Day 1WOD 140630 warm-up – Coach’s Choice 0:00, 3:00, 6:003 push press-use last week’s weight for all 3 sets-keep them presses… no jerks! -rest to 10:00- EMOM for 10:00 of:on the evens – 3 touch-n-go power cleans… add 5# each round… focus on keeping feet in squat position every time you receive the barbellon the

Starting the week of July 13th, we will be implementing a new schedule.  Please review this carefully and make the necessary adjustments to your current training schedule.  Please make note that this is not “set in stone”.  Please address all inquiries/concerns to redshedcrossfit@gmail.com   Mondays: 5:30am, 6:15am, 7am, 9:30am-CrossFit Kids… 3:30pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm-Oly

RedShed Rest Day      

Day 6B2B 140628 Training Energy Systems“Lactate Training”      Happy 1st Birthday Shed 3.0!!!   View 3.0 Construction Pictures View the Shed in 2013    

Day 5 WOD 140627 warm-up – Coach’s Choice WOD – Coach’s Choice        Happy Birthday Brian!!!   Happy Birthday Cara!!!  

Day 4 WOD 140626        A look back at the Shed through the years…   View Shed 2.0 in 2012    

Day 4 WOD 140626 warm-up – Coach’s Choice 4 rounds for time of:500m row15 pull-ups400m run Download OLY 140626

Day 3WOD 140625    A look back at the Shed through the years…   View Shed 2.0 in 2011    

Day 3WOD 140625 warm-up – Coach’s Choice**NOTE TO COACHES**-keep warm up to 15-20 minutes max-leave enough time to get AMRAPS in without spilling into next heat 0:00, 3:00, 6:006 front rack lunges, stationary, stepping backwardsnotes:-elbows up, apply force through the ground with the working leg (front leg)-keep chest up, maintain strong midline, avoid chest from