Workouts, Happenings, and Updates at REDSHED CROSSFIT

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Programming

Programming Week of 250310

Day 1- Monday 250310 A1. 4 goblet squats at 5551 tempo, rest to 1:30 then A2 A2. 8/8 bent over rows, no rest into A3.

Programming

Programming Week of 250303

CrossFit Open WOD 25.2 announcement Thursday 250306. Keep yourself primed and ready during the week!

Programming

Programming Week of 250224

Day 1- Monday 250224 A1. 10 dual db deadlifts, rest tom then A2 A2. 10 alt dual db strict curls, rest tom then A3 A3.

Programming

Programming Week of 250217

DELOAD WEEK Day 1- Monday 250217 A. Tabata mash up 16x (8:00) 20 sec max ring rows, 10 sec rest 20 sec max hrpu, 10

Programming

Programming Week of 250210

Day 1- Monday 250210 Strength Day 1- Week 6 of 6 A. Back squat every 2:30 x 5 S- 5×1 start at 80-85% of week

Programming

Programming Week of 250203

Day 1- Monday 250203 Strength Day 2 Week 5 of 6 A1. Deadlifts S- 5 reps at 90-95% of week 1 5RM ME- 10 reps

Programming

Programming Week of 250127

Halfway through the strength cycle. Adding in some more pushing options. Weights are starting to increase back towards rep maxes.

Programming

Programming Week of 250120

O.S.C.A.R. donation drive this Saturday! Bring a donation for the shelter and workout with puppies! All up for adoption!

Programming

Programming Week of 250113

Week 2 of 6 in the strength cycle. Athletes can choose a Strength tract or a Muscle Endurance tract for the 2 strength days. The chosen tract will be for the duration of the 6 week cycle.

Programming

Programming Week of 250106

This week starts a new strength cycle. Back squats and deadlifts. Athletes will have 2 tracts to choose from in this cycle. An option of 1 rm strength or an option of muscle endurance.

the CrossFit Open is 8 weeks asway!

Programming

Programming Week of 241230

The final days of 2024 are upon us. Let’s keep moving and setting the foundation for an epic 2025 year of fitness!

Programming

Programming Week 241223

We are deep into the Holiday season! Be sure to sign up for the 12 days of CrossFitMas and wear your festive attire!!!

Programming

Programming Week of 241216

Let’s keep to our fitness routines during the busy holiday season. Show up with whatever you have and we’ll make it work for you!!!

Programming

Programming Week of 241209

Deload and repeat week. The goal is consistency during the holiday season. Many events pull our attention. Keep carving out time for your fitness and build up your resiliency!

Programming

Programming Week of 241202

Holiday Party Friday 12/6. No afternoon classes.

Programming

Programming Week of 241125

HAPPY THANKSGIVING!

WOW do we have an action packed week ahead!

November marks 16 years of RedShed CrossFit and we’re celebrating the only way we know how, with a WOD!

We say “Grace” mid week with the annual testing of this benchmark WOD.

After you’ve had your fill of turkey, join us on Friday for filthy, dirty action.

Round the the week with a snatch strength Saturday.

Programming

Programming Week of 241118

Starting the week with a 24:00 EMOM intended to keep you moving. Week 4 of 6 for the Olympic Clean & Jerk mixed with “Grace” prep. Embracing and continuing the development of our strict strength.

This week introducing the Performance/Endurance options. On the days we have task priorities programmed there will be an option to lower the intensity. This option noted as Endurance.

Finish the work week with a partner WOD.

Programming

Programming Week of 241111

Week 3 of this strength cycle. We start preparing for GRACE. Continue to develop strict pulling and t2b capacity. Round out the workweek with skill time!

Programming

Programming Week of 241104

Welcome to your FREE WEEK at RedShed CrossFit!

We have an action packed week. Monday tests a CrossFit Open WOD. Wednesday is strength day. Friday get ready for a community Friday Night Lights. Saturday we have Hero WOD Chad!

Programming

Programming Week of 241028

Lots happening at RedShed CrossFit this week!

We kick off a new strength cycle with a focus on the Clean & Jerk and strict pulling strength.

Friday starts our annual Bring a Friend and Free Week of CrossFit event. Check the homepage for sign up details!

Programming

This is a bit of a deload week so there won’t be much barbell or prescribed weights. Athletes are encouraged to choose their own weights based on intended stimulus notes.
Monday: Benchmark WOD Fight Gone Bad. Score is TOTAL reps over the 17 minutes. The intention is to go all out for 5:00, 1:00 rest x 3. Created to simulate an MMA fight.
Tuesday: A mx of strength and skill mashed into EMOMs. Score is TGU #, pull-up variation, sled #
Wednesday: “Jani-Ro” is our very own benchmark WOD and the namesake of our annual breast cancer fundraising event. We don’t do this WOD outside of the event very often. Jani-Ro is a 10:00 AMRAP of 10 wallballs, 10 kbs, 10 burpees. That is being broken out into repeats. Intention is to have equal work/rest ratio. Score sill be YOUR fastest round. Make it fun! wear pink and or you F2F gear!
Thursday: Getting familiar with staying in the seat.
Friday: Grunt work. Choose your own weights. Work for 40min. Ring Muscle Up progression (RMU) options will be taught in the warm-up that day.

Programming

Programming Week of 241014

Ease your way into the week with an Aerobic Flow Monday. Tuesday tests the 1RM Squat Clean. This is week 6 of 6 in the Squat Clean cycle. Wednesday get back under the bench and a gross finisher. Thursday continues the aerobic repeat tradition, Friday gives a sneak peak to the next strength cycle!

Programming

Programming Week of 241007

Week 5 of 6 for this strength cycle. Working to 95% of the 1rm and spending time under load. Later in the week the grip strength is tested.

Programming

Programming Week of 240930

Monday: This week we move to barbell bench presses followed by a mental grind.
Tuesday: 5 rounds for time testing the endurance of the upper body.
Wednesday: Strength Day! Continuing the work of squat cleans at heavier weights.
Friday: Aerobic intervals in the morning, throwback WOD late night.
Friday: The coaches have worked together to program this one! Come in on Friday to see what it is!

Programming

Programming Week of 240923

Monday: 3 7:00 AMRAPs throwback style. Tuesday: Working on speed under the bar with a squat clean complex. Use the high hang to drop!
Wednesday: Last week with dumbbell benchpress.
Thursday: Aerobic intervals and late night throwback thursday (check SLACK for the WOD.
Friday: Play on the classic WOD Cindy.

Programming

Programming Week of 240916

Week 2 of 6 for the strength cycle. Time to correct bad habits and work the movement form!

Programming

Programming Week of 240909

This week starts the new STRENGTH CYCLE! Squat clean and bench press.
On Friday we celebrate Coach Scott’s birthday with a throwback WOD (15 years ago!).

Let’s see those squat clean numbers.

Programming

Programming Week of 240902

Day 1- Monday 240902 A. Lazar For Time 3 Rounds 30 calorie row 10 bar muscle ups Rest 3:00 3 Rounds 30 calorie row 15

Programming

Programming Week of 240826

Last week of the strength cycle. We’ll retest the 1 rep max (1RM) front squat. Know your weight from week 1 and exceed it!!! Saturday

Programming

Programming Week of 240819

Day 1- Monday 240819 A. Push press 3×5 (week 5 of 6) From the rack, 5-10 lb more than last week or 75% of your

Programming

Programming Week of 240812

Monday week 4 of 6 front squats are getting heavy! Tuesday 4 5 minute AMRAP couplets. Wednesday push presses and a 21-15-9. Thursday going the distance and working the abs. Friday a spin on a RedShed classic. Saturday, coach’s choice!

Programming

Programming Week of 240805

Monday kicks off the week with a 20 minute AMRAP with a rope climb interruption. Tuesday continues the push press strength followed by a descending ladder. Wednesday continues to build the 5×5 front squat. Thursday aerobic conditioning and yoga for athletes. Friday rounds out the week with benchmark “Jackie”.

Programming

Programming Week of 240729

Monday starts the rest of the 6 week strength cycle using weights established last week. Strength followed by a spicy couplet. Tuesday is the heavy day of the week, front squats. Wednesday, how much work can you get done in 30 seconds?! Thursday trains the cardio equipment and some yoga for athletes. Friday we hae our RedShed benchmark WOD “Ruben James”. Saturday, coach’s choice!

Programming

Programming Week of 240722

New technical focus starting this week for 6 weeks; front squats and push presses. The days with the technical components rotate week to week between Mondays, Tuesdays, and Wednesdays. Fridays will use the two movements.

Programming

Programming Week of 240715

This week we’re throwing it back to 2021. Repeating an entire week to test and see where we stand.

Programming

Programming Week of 240708

This is our last week of the Snatch technique and strength work.

Monday takes us on a pull/pull journey. Tuesday tests the 1RM Squat Snatch. Wednesday is a grind. Thursday eases up with active recover in the form of cardio. Friday uses a % of Tuesday’s strength. Saturday, coach’s choice!

Programming

Programming Week of 240701

Monday starts the week and a new month, July. Long couplets that look easy on paper. Tuesday is the second to last week of snatches. Wednesday ping pongs back and forth with short punchy intervals. Thursday, 4th of July, limited hours and a grind of a WOD. Friday is another opportunity to build your snatch. Saturday, coach’s choice. It’s a great day to be great!

Programming

Programming Week of 240624

This week we start our CrossFit Kids classes Tuesday & Saturday mornings, Thursday afternoon.

Monday turns up the volume with light load. Technical Tuesday continues with squat snatches and summer gymnastics goals. Wednesday a task for time! Thursday gets back into short intervals. Friday WORLD PRIDE DAY! We celebrate with a partner WOD. Saturday as always, coach’s choice. See you at the Shed!!!

Programming

Programming Week of 240617

Monday EMOMs, EMOMs, EMOMs, bring an extra set of legs! Technical Tuesday brings in the power snatch. Wednesday learn the ropes and go for an interrupted 15:00 AMRAP. Thursday cardio intervals on your machine of choice. Friday puts Tuesday’s power snatch weight to the test!

Programming

Programming Week of 240610

Start the week off with Turkish get-ups and static holds. Tuesday focuses on overhead squat technique and summer gymnastics goals. Wednesday is a chance to get after it with a 4 rounds for time burner. Thursday set your own workout with a 1:oo test to start. Friday tests benchmark and hero wod Randy.

Programming

Programming Week of 240603

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

Programming Week of 240527

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

Programming Week of 240520

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

Programming Week of 240513

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

Programming Week of 240506

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

Programming Week of 240429

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

Programming Week of 240422

Monday: QF WOD 1
Tuesday: Back squats
Wednesday: Trio of couplets
Thursday: run
Friday: Heavy barbell

Programming

Programming Week of 240415

Monday: AMRAPs
Tuesday: Back Squat day
Wednesday: Dumbbell unilateral work
Thursday: Running intervals
Friday: Aerobic flow with a barbell
Saturday: Muprh prep

Programming

Programming Week of 240408

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

Programming Week of 240401

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

Programming Week of 240325

Throwing it back to 2016 this week. Kicking off the week with AMRAPs. Tuesday has us taking out all the toys. Wednesday has an opportunity to get heavy. Thursday aerobic repeats via tabatas. Friday more sled and sprints with a FOR TIME finisher.

Friday Night JANI-RO breast cancer fundrasier. No afternoon classes.

Programming

Programming Week of 240318

DELOAD WEEK:
Keeping weights light. You’ll see more body weight movements than usual. This is a week to feel good in your body. By Tuesday most of our athletes that competed in the Open will have ther competition come to a close. From a programming stand point we’re using this to regroup and set our focus to the rest of the year. Next week we’ll start a new strength and skill focus!

Programming

Programming Week of 240311

Last week of the CrossFit Open 2024. This week is a mix bag of movements and time domains. When is it not. Saturday we tackle 24.3 as a community.

Food and Drink

Jani-Ro Breast Cancer Fundraiser

12th Annual
RedShed CrossFit
Breast Cancer Fundraiser

🟣 Jani-Ro 🟣

This event is named after two members of our RedShed community, Janice Garry and Rosemary Santarpia Stefiniw. These women fought for their lives when diagnosed and treated for breast cancer. This event honors that fight and celebrates their survival and thriving lives.

Programming

Programming Week of 240304

Week 2 of the CrossFit Open. Goals for the week are to stay mobile, limber, and ready to tackle this weeks challenge!

Programming

Programming Week of 240226

First Open workout is this week! Move with intention and choose your intensity appropriately.

Programming

Programming Week of 240219

Last week of repeating Open WODs.

Programming

Programming Week of 240212

Monday back to back EMOMs of strength and skill work. Tuesday gets heavy on the barbell. Wednesday OPen Repeat. Thursday cardio reset. Friday 30min EMOM with the stones!

Programming

Programming Week of 240205

Monday starts off the week with upper body push/pull and fun with EMOMs. Tuesday brings some QT with the barbell snatch. Wednesday we repeat Open WOD 20.2. Thursday regulates with long aerobic intervals. Friday fires up the barbell. Check back to see what Coach Shaun has lined up for Saturday.

Programming

Programming Week of 240129

Monday hits with a 7 RFT grind. Open repeat WODs Tuesday and Friday this week. Wednesday challenges you to get after it!

Programming

Programming Week of 240122

Changing the order around this week. Monday starts the week with our negatives and clean skill/strength work. Tuesday long aerobic flow AMRAP. Wednesday CF Open repeat day. Thursday is similar to the previous week, but different. Friday another aerobic flow with a chance to push some weight around, literally.
Saturday houses your second CF Open repeat of the week.

Programming

Programming Week of 240115

Partner action for the Monday holiday. Open repeats of Tuesday and Friday this week. Continuing to build our cleans mid week. Active recovery on Thursday with Aerobic intervals and yoga.

Programming

Programming Week of 240108

Monday gets the systems primed with midline and shoulder work. Tuesday is your first OPEN repeat of the week, 13.2. This is NOT a test. Wednesday is your chance to throw some weight around and work on gymnastics skills. Thursday aerobic intervals lead into a Friday Aerobic repeat WOD. Saturday is the day to TEST and get after Open WOD 21.1.

Programming

Programming Week of 240101

2024!
The CrossFit Open 24 starts in 8 weeks. Each week we will repeat at least one Open wod from passed years. This week we have 2!

Programming

Programming Week of 231225

Last week of 2023. We finish up the short deadlift cycle with a heavy 1rm or a heavy 3rm. We also have our final SPRINT day of the year mid week. The rest of the week presents opportunities to move your bodies! New Year’s Eve we have a team marathon row challenge. Sign up at the whiteboard.

Programming

Programming Week of 231218

Monday: t2b endurance work
Tuesday: building on deadlifts. Next week we’ll work on heavy single again. If you have no interest in doing a 1rm DL don’t worry, we have a plan for you! Don’t let that deter you from coming in to Tuesday’s WOD.
Wednesday: Last GRUNT work of 2023!!
Thursday: QT with damper settings.
Friday: sorry not sorry
Saturday: get festive with your gym attire!!!

Programming

Programming Week of 231211

After this week we have one more week each of GRUNT and SPRINT work.

We will continue to build our deadlifts for the remained of 2023.

Friday presents an opportunity to work on your rope skills: practice your feet wrap, grip strength, the lean back, or even your legless climbs!

Programming

Programming Week of 231204

Monday kicks off the week with short AMRAPs. Tuesday gets us lifting heavy. Wednesday GRUNT work. Easing towards Friday. Holiday Party this Friday!

Programming

Programming Week of 231127

We are in the holiday season. Easing into the week with EMOMs and AMRAPs. Mid week brings around a repeat SPRINT day. Thursday is a chance to get in some QT with your favorite cardio machine. Rounding out the week with another repeat. This repeat is FOR TIME!

Programming