February 2018

Day 3WOD 180228 7:30pm Oly Class

Day 3WOD 180228 warm-up – Coach’s Choice A1. 6-8 cgbp @ 30X1 tempo… rest 30sec, then A2A2. 10 dumbbell deadlifts… load nte bodyweight… rest 30sec, then A3A3. 10-12 strict/loaded ring row… rest to 5:00, then back to A1, x 3(A1 @ 0:00, 5:00, 10:00)rest to 18:00 on timer, then BB. AMRAP 12:00 @ 80-90% effort…

Day 2WOD 180227

Day 2WOD 180227 warm-up – Coach’s Choice A1. 1:00 – row/bike @ 90% aerobic effort… rest 30sec, then A2A2. 25 wall balls + 1-2 rope climbs (sub = Coach’s Choice)… rest to 4:00, then back to A1, x 3(A1 @ 0:00, 4:00, 8:00)rest to 15:00 on timer, then BB. EMOM 5:0050 double unders / :40

Day 1WOD 180226   Starting TODAY classes will be at Shed 4.0!!!  

Day 1WOD 180226 warm-up – Coach’s Choice A. EMOM 10:00evens – 1 squat clean… build bar every setodds – 4 pull-ups @ :00, :20, :40… OR… 2 muscle-ups @ :00, :20, :40rest to 15:00 on timer, then BB. AMRAP 5:00 @ 95% effort… barbell @ 70-75% of A1 squat clean thruster5 burpees over bar (lateral

RedShed Rest Day Week of 180226 Preview   Starting TOMORROW (Monday, 2/26/18), classes will be at Shed 4.0!!!   Happy Birthday Lindsay!!!

Day 1WOD 180226 warm-up – Coach’s Choice A. EMOM 10:00evens – 1 squat clean… build bar every setodds – 4 pull-ups @ :00, :20, :40… OR… 2 muscle-ups @ :00, :20, :40rest to 15:00 on timer, then BB. AMRAP 5:00 @ 95% effort… barbell @ 70-75% of A1 squat clean thruster5 burpees over bar (lateral

Day 6WOD 180224 Click here for CFG Open WOD 18.1

Day 5WOD 180223 4:30pm Oly Class Fitness Outside of the Shed…