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<<<Construction begins today in the parking lot, and in the adjacent bays.  Please use the front entrance.  Parking on McMullen St. is a good option!>>> ***Due to construction in the adjacent bays, we will be without water for several hours this morning***  "The Chief" 5 rounds, each 3:00 AMRAP, 1:00 rest of: 3 power cleans […]

For time: 500 meter row 21 k2e, 21 box jumps 500 meter row 15 k2e, 15 box jumps 500 meter row 9 k2e, 9 box jumps ((rx'd box=24" (20")       compare scores to 03/09/10 crossfit.com

Week of August 2nd – normal business hours Week of August 9th – Monday thru Friday 12:30pm – 9:00pm (no morning hours), normal Saturday hours 7:30am – 12:00pm Week of August 16th – Monday Tuesday Wednesday normal business hours, CLOSED THURSDAY FRIDAY SATURDAY FOR TRAINER VACATION Week of August 23rd and Week of August 30th

Athlete's Choice:   "Quite Fran-ish"    for time: 9-15-21-15-9 thrusters – 95# (65#) ring pull-ups  shedkicker: 5 rounds for time of: 9 thrusters – 135# (85#) 5 muscle-ups  crossfit.com  

This has apparently been on of the hottest Julys on record, and we have the sweat souls to prove it! Enjoy your rest day! crossfit.com 

PARTNER WOD TODAY! 2 rounds, each athlete: 400m sandbag run 3 rounds of: 15 kb swings (24kg, 16kg) 15 wall ball (20#, 15#) 15 deadlifts (135#, 95#) 100 sandbag squats, each athlete Athlete A goes on the sandbag run while Athlete B starts the triplet Athlete with sandbag can perform squats at any time Each

"Burping Nicole" Complete the following in 20:00: 5 rounds of: 400 meter run, 20 pull-ups As many burpees as possible until the clock reaches 20:00   ((The ShedHead (male and female) who completes the most burpees today will get a free t-shirt and magnet.  WOD must be performed as rx'd, no scaling up or down.  Chin

ShedHeads Abroad! Taking the RedShed to new heights…   ShedHead Larry Sehnal goes vertical (3100') climbing Flat Top Mountain, Chugach Range, Alaska.  Scaling the last 200 yards by hand, he successfully made it to the top, proudly wearing his Shed t-shirt. Awesome job, Larry!  Hope to see you at the Shed soon!   For time:

 For time: 21 -15 -9 hang power snatch – 95# (55#) toes to bar pendulum push-ups – 45# plate (25# plate)     crossfit.com

For time: (15:00 cap) 1000 meter row 30 burpee box jumps – 24" (20") 1000 meter row    compare scores to 03/29/2010     crossfit.com