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Power Hang Clean: 6,6,6,6   5 rounds for time of: 15 ring push-ups 20 kettlebell swings – 24kg (16kg) 15 ghd sit-ups    DAY 3 of the burpee/d-u challenge   main site

Strict Press: 6,5,4,3,2,1   3 rounds for time of: 50 squats 500 meter row 25 back extensions   DAY 2 of the burpee/d-u challenge   main site

"Happy Birthday Maria" Complete the following for time: 24 box jumps 12 pull-ups 6 thrusters – 135# (85#) 8 burpees 6 thrusters 8 burpees 6 thrusters 8 burpees 6 thrusters 12 pull-ups 24 double unders   What can you say about Maria?  Awesome athlete?… yes!  Talented coach?… yes!  Great person?… yes!  Maria has what it

Have you recovered yet from the short, but tough week? Evolution of the Shed 2009: Original ShedHeads from the days in the garage gym to the move into the box in Netcong that brought many new faces, monthly 5K races, sexy skins, exotic footwear, Mt. RedShed and the tiniest of future CF Kids.  More importantly,

**We are closed this weekend for minor renovations, painting, clean-up etc.**     main site

Happy New Year! We are closed this weekend for some minor renovations, painting, clean-up etc. Where it all began…at the original RedShed.   main site

Complete for following for time: 21, 18, 15, 12, 9, 6, 3 front squats – 135# (95#) push-ups – hands on the barbell 3, 6, 9, 12, 15, 18, 21 deadlifts – 135# (95#) push-ups – hands on the barbell   Happy New Year! We are open today 7AM – 6PM (last WOD starts at

Push press: 10,5,3,1   AMRAP in 15 minutes of: 30 ring rows 5 burpees 30 kettlebell swings – 24kg (16kg)… do not drop kbs! 5 burpees   main site **Holiday Weekend Hours** Thursday – New Year's Eve – 7AM-6PM Friday – New Year's Day – Closed Saturday – January 2nd – Closed for clean-up  

Back Squats: 10,5,3,1   "J.T." 21 – 15 – 9 handstand push-ups ring dips push-ups   main site **Holiday Weekend Hours** Thursday – New Year's Eve – 7AM-6PM Friday – New Year's Day – Closed Saturday – January 2nd – Closed for clean-up

5 rounds for time of: 20 pull-ups 20 hang snatch – 75# (45#) 20 double unders (sub for double unders is 20 calories on the rower or 20 box jumps)     main site **Holiday Weekend Hours** Thursday – New Year's Eve – 7AM – 6PM Friday – New Year's Day – Closed Saturday –