Happy Birthday cpj!!! Merry Christmas!!! There is a distinction between who is a coach and who instructs fitness classes. We take the term coach seriously, as we believe in and understand the passion behind what that means: a person who embodies and teaches from a sound knowledge base the aspects of physical wellness. Coaches are […]
141225 Merry Christmas! Read More »
Day 3WOD 141224 warm-up – Coach’s Choice Anaerobic Lactic Power 190% effort, movements performed every 3minA. 30sec – rower, rest to 3:00B. 1 sled sprint + 1 sled pull, rest to 6:00C. 30sec – burpees, rest to 9:00D. 30sec – AD, rest to 12:00E. 30sec – squat jumps, rest to 20:00, then repeat
Day 2WOD 141223 warm-up – Coach’s Choice "The 12 Rounds of CrossFitmas" 12 rounds of CrossFitmas for time of:(barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20") 35:00 CAP! In the 1st round of CrossFitmas, my coaches gave to me…1 overhead squat (ohs) In the 2nd round of CrossFitmas, my coaches gave to me…2 power snatch, 1 ohs In the
Day 1WOD 141222 warm-up – Coach’s Choice A. build heavy hang squat clean in 10:00, rest 3-5min B. accumulate 15 squat clean thrusters @ 55-60% of A, 1 rep @ :00, :20, :40 EMOM-rest as needed-C1. 12 db g2oh, total reps, alt arms, rest 20sec then C2C2. AMRAP ring dips, rest 2:30 then back to
At RedShed CrossFit, we are confident in the value of our mission, which is why we offer a free trial. This allows you to experience our unique approach to fitness and community without any initial commitment. We invite you to join us and discover how our programs can enhance your life and well-being
3 Gold Mine Rd.
Flanders, New Jersey 07836
973-552-2510
