Day 1WOD 150608 warm-up – Coach’s Choice A. 3 x 8 RFESS @ 3010 tempo each leg, no rest between legs, 30sec side bridge R + 30sec FLR + 30sec side bridge L between sets and after 3rd set.B1. 8-10 single arm db strict press, no rest between arms, rest 30sec then B2B2. 10 single […]
Last night we had our monthly Coach's Meeting, and every time we meet I am reminded how fortunate I am to be surrounded by such high quality people… yes, our coaches are intelligent, experienced and unique in their specific abilities to lead you… but most important to me is the fact that they posses integrity
A Saturday Morning Reflection – 150606 ~cpj Read More »
Day 4WOD 150604 warm-up – Coach’s Choice A1. AMRAP (-1) cgbp @ 85% 1RM, go immediately to A2A2. 50’ heavy sled push + 50’ heavy sled drag, rest 2min then back to A1, x 3-rest as needed-B. “Annie”50-40-30-20-10double undersabmat sit-ups-OR-400m walking lunges for timeC. 5-10min post WOD flexibility – Coach’s Choice
3rd Alarm Throwdown II Proceeds go to Jefferson Township Fire Company #2 Team Competition: 2 Female + 2 Male Date: Saturday August 15th, 2015 Location: Lakeside Field in Jefferson Township, NJ (For GPS use 14 Swan Lane, Lake Hopatcong, NJ) Cost: $249.49 per team Open Division Only!!!… see team criteria for details 4
3rd Alarm Throwdown II Read More »
Day 3WOD 150603 warm-up – Coach’s Choice A1. barbell complex clustersnatch grip deadlift + hang power snatch + ohs = 11. 1. 1. 1. 1, rest 30sec @ dots, rest 30sec after 5th set, then A2A2. 5 pull-ups + 10 hrpu + 15 box jumps – 24"/20", rest 1min then back to A1, x 3-rest
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
