RedShed Rest Day Housekeeping Update!! ->Regarding scheduling, being wait-listed, and "just showing up"… please, please please ALWAYS schedule your training on Mindbody. Why? Because it is our policy, and it is extremely helpful for your coaches to know who and how many will be training in any given heat. if you are on […]
Your Fall 2016 Athlete Development Camp is about to start! Duration – 6 sessions, each session runs for 2+ hours Dates/Times – ADC sessions will be FRIDAYS 6:45pm-8:45pm… suggested dates are: (training and discussion topics are subject to change) 9/16 – Whiteboard: Intro, Resiliency, Understanding Systems… Training: Test Day9/23 – Whiteboard: Understanding and Identifying Priorities…
Athlete Development Camp! Read More »
Day 4WOD 150122 warm-up – Coach’s Choice A. db g2oh cluster, alternating arms, total reps, 10. 10. 10. 10. 10. 10, rest 30sec @ dots, rest 1min after last rep (db is athlete’s choice)+20 tgu for time (do not exceed the 24kg kb)rest 5-8min, then BB. 5 sets @ 90% effort9 kb sdhp (32kg/24kg) +
Day 3WOD 150121 warm-up – Coach’s Choice A. 10:00 build a heavy hang power cleanB. 10:00 build a heavy hang power snatch-rest as needed, prep for MAP 1, single modality-C. 8 x 30sec row @ 80-90% effort, rest 30sec between sets, rest 5min after 8th set, x 2
Day 2WOD 150120 warm-up – Coach’s Choice A1. 3 weighted pull-ups – OR – 3 negative pull-ups w/3-5sec descent, rest 30sec then A2A2. heavy sled drag, walking backwards, length of room (one direction), rest 1min then back to A1, x 5-rest as needed-B. AMRAP 4:00 @ 80% effort10 burpees + 5 wall climbs + 10
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
