June is here and so is the start of our new cycle. We ask you to show up with a gymnastic skill in mind you’d like to work on over the summer.
Stating this week with unilateral strength on the dumbbell. Technical Tuesday has us working on the overhead squat and summer gymnastics goals. Mostly bodyweight Wednesday. Row’d Royalty 22.2 repeat on Thursday. Friday get you refining your overhead squat skills from Tuesday.
Programming Week of 240603 Read More »
Monday: Memorial Day HERO WOD Buro. Tuesday is our last week of the 8 week back squat cycle. Wednesday a mix of AMRAPS. Thursday Row’d Royalty repeat. Friday a good old fashioned aerobic flow AMRAP.
Programming Week of 240527 Read More »
A similar start to this week as last week.
Monday: some running followed by a couple of AMRAP triplets.
Tuesday: week 3 of 4 for 20 unbroken back squats.
Wednesday: Repeats to train some sprint like action.
Thursday: gearing up for the Row’d Royalty on-line rowing competition. Repeating a comp WOD.
Friday- take it easy if you’re doing MURPH the next day or GET IT if you’re going away for the holiday weekend.
Saturday- Hero WOD MURPH!
Sunday- Rest Day
Programming Week of 240520 Read More »
Starting the week with a CrossFit Main site WOD. Tuesday we add weigh to our 20 back squats. Wednesday back to back AMRAPs. Thursday cardio. Friday 20 rounds with a heavy barbell.
Programming Week of 240513 Read More »
Monday starts the week with an ascending ladder accumulating lots of volume. Tuesday starts the second half of our back Squat cycle, 20 rep max. Wednesday we celebrate Coach Lily with a birthday WOD. Thursday gets us on 2 modalities. Friday a FOR TIME triplet to ring in the weekend. Saturday we celebrate Coach Dan’s birthday. Lots going on, we’ll see you at the Shed!
Programming Week of 240506 Read More »
Starting the week off with focused movements. 5-6 minutes for each individual movement. Tuesday, week 4 of our back squat cycle mixed with strict pulling strength. Wednesday sees a return of 40 min GRUNT WORK and some quality time with the med balls. Thursday test your cardio duathlon. Friday gets us under heavy barbells. Saturday continues Murph prep!
Programming Week of 240429 Read More »
Monday: QF WOD 1
Tuesday: Back squats
Wednesday: Trio of couplets
Thursday: run
Friday: Heavy barbell
Programming Week of 240422 Read More »
Monday: AMRAPs
Tuesday: Back Squat day
Wednesday: Dumbbell unilateral work
Thursday: Running intervals
Friday: Aerobic flow with a barbell
Saturday: Muprh prep
Programming Week of 240415 Read More »
This week starts a new 8 week cycle.
Strength focus: Back Squat
Gymnastics focus: Pull-ups
Endurance focus: Running
Monday starts us off with rounds for time and an AMRAP. Tuesday is back squat day and baseline setting. Wednesday chipper, Thursday running repeats, and Friday a benchmark with a twist. Moving forward each Saturday is Murph prep.
Programming Week of 240408 Read More »
This is a second week of repeat WODs. This week features workouts from April 2019. A mix of Olympic lifts, functional body building, and aerobic repeats. Later in the week we start to introduce Murph prep.
Programming Week of 240401 Read More »
At RedShed CrossFit, we are confident in the value of our mission, which is why we offer a free trial. This allows you to experience our unique approach to fitness and community without any initial commitment. We invite you to join us and discover how our programs can enhance your life and well-being
3 Gold Mine Rd.
Flanders, New Jersey 07836
973-552-2510
