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**On Saturday (06/12), the gym will be open from 6:30am-8:30am for anyone who wants to get in a WOD.  The Flexibility Workshop will immediately follow, from 9am-12pm.  Bring a mat and $20 to attend!** Flexibility Training for the Serious Athlete:  Saturday June 12th, 9am-12pm    Click Here to register online!     STRENGTH MOVEMENTS/FORMAT FOR WEEK OF […]

10 rounds for time of: 250 meter row 7 strict press – 95# (45#)   compare times to 02/23/2010   SHEDKICKER: (cannot be modified) 21-15-9 overhead squat – 135# (95#) chest to bar pull-ups    crossfit.com

For time: 30 squat cleans – 95# (65#) 50 toes to bar 30 push press/jerk – 95# (65#) 50 box jumps – 20" 30 push-ups 50 squats   compare times to 01/11/2010     crossfit.com

Thanks to everyone for making yesterday, AND THE PAST YEAR (+), a huge success! Check out the photos from yesterday!        crossfit.com

We have been in our Netcong box for one year, and today we will be celebrating with 3 WODs… an all day event in appreciation of CrossFit and all of the awesome ShedHeads out there! Choose one, two, or do all three! 7:30AM-9:00AM, WOD 1 (individual): Triple Tabata Mash-up: kettlebell swing – 24kg (16kg) kettlebell

For time: 21 – 15 – 9 overhead squats – 95# (65#) ring dips   SHEDKICKER: For Time: 35 burpees 35 double unders 35 wall ball 35 hang cleans – 135# (95#) 35 wall ball 35 double unders 35 burpees   (Attention adjunct ShedHeads!, it is not our intention to have you perform the workout

Open Gym: 3pm-7pm Snatch balance: 1,1,1,1,1 Row 2K Rest Day video crossfit.com

We are excited to have Nick Curry at The Shed for our first Olympic Lift Workshop! When: Saturday, July 17th What time: 10:00AM – 2:00PM Where: RedShed CrossFit, 50 Route 183 North, Netcong, NJ 07857 (right before Family Ford) Cost: $40.00  click here to register online, or sign up at The Shed (please register by

 "Miss Ally Rose" 5 rounds for time of: 500 meter row 25 lateral jumps – 12" hurdle     SHEDKICKER 10 rounds for time of: (20 minute cap) 30 double unders 10 pull-ups scaled up shedkicker=CTB pull-ups     crossfit.com  

3 rounds for time of: 30 walking lunges (total steps) 30 pendulum push-ups 30 ring rows 30 med ball cleans     With a 35# plate (15# for women), perform 30 walking lunges holding the plate overhead.  Then drop the plate on the floor, and perform 30 pendulum push-ups: one hand on the floor, one hand