March 2020

Due to State Mandated curfew and mandatory shutdown, the 7:30pm class for this evening has been canceled, and the gym will be closed until further notice. Governor will be making official announcement today at 2pm in reference to the statewide mandate. Please continue to visit here often for home workout options, and important message from […]

Day 1WOD 200316 warm-up – Coach’s Choice A1. 3 barbell thrusters… no rest b/t A1 & A2A2. AMRAP 30sec – strict pull-ups/ring rows… rest to 2:30 on timer, then back to A1, x 5(A1 @ 0:00, 2:30, 5:00, 7:30, 10:00)rest to 12:00 on timer, then BB1. 5 single leg (loaded) step-downs @ 30X1 tempo… no

Dear RedShed Community As we face this ever-changing, continuously growing uncertainty of the COVID-19 virus, there are things we do know, and steps we can take to ensure your training facility and RedShed Family of athletes are here after all of this is over. What we are doing… This week (3/16) RedShed CrossFit will be

Rest Day Week of 200316 Preview

Day 1WOD 200316 warm-up – Coach’s Choice A1. 3 barbell thrusters… no rest b/t A1 & A2A2. AMRAP 30sec – strict pull-ups/ring rows… rest to 2:30 on timer, then back to A1, x 5(A1 @ 0:00, 2:30, 5:00, 7:30, 10:00)rest to 12:00 on timer, then BB1. 5 single leg (loaded) step-downs @ 30X1 tempo… no

Day 6WOD 200314 WOD – Coach’s Choice Fitness Outside of the Shed…  

Day 5WOD 200313

Day 5WOD 200313 warm-up – Coach’s Choice A. On a running clock from 0:00 – 30:00…13 sets of:13cal row/bike/ski1 rope climb (sub = floor to standing + 3 hanging knee raises from rope)then, in remaining time…AMRAP of:13 kb swings13 goblet squats(kb is athlete’s choice)B. post WOD recovery

ShedHeads,   According to the Centers for Disease Control and Prevention (CDC), the immediate health risk from COVID-19 is still considered low. That being said, we are still taking the health and safety of all people very seriously.   In addition to our normal standard for cleaning, we have increased the rate at which we

Day 4Partner WOD 200312