So many PR's! Lots of strength gains! New skills accomplished… on the road to mastery! We see a lot of this… seems like almost weekly we are witnessing potential right before our eyes! But what we don't see are the struggles… the tears… and the mental torment that comes when we train near the […]
Day 4161124 Happy Thanksgiving Shed is CLOSED today!!!
161124 Happy Thanksgiving! Read More »
Day 3WOD 161123 warm-up – Coach’s Choice A. front squat progression… first set @ 80% of 4RM… build bar each set… squat every 3min5. 4. 3. 2. 1. – 6-8 single arm row each arm @ dots(0:00, 3:00, 6:00, 9:00, 12:00)rest to 20:00 on timer, then BB1. 90sec @ 80-85% effort… barbells not to exceed
Day 2WOD 161122 warm-up – Coach’s Choice A. 3 x 1 set @ 90% effort… each set capped @ 60sec with 60sec rest b/t sets10 shoulder to overhead… barbells not to exceed 135/953 rope ascents – OR – 9 pull-up/t2b combowork @ 0:00, 2:00, 4:00rest to 10:00 on timer, then BB. 3 x 1 set
Day 1WOD 161121 warm-up – Coach’s Choice A. 5 x 2 touch-n-go power cleans @ 70% 3RM… work every 2:002. 2. 2. 2. 2. – 10 wall balls @ dots(0:00, 2:00, 4:00, 6:00, 8:00)rest to 12:00 on timer, then BB. 5 x 2 touch-n-go power cleans @ 80% 3RM… work every 2:302. 2. 2. 2.
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
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