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!
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Programming
Programming Week of 241202
Holiday Party Friday 12/6. No afternoon classes.
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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.
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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.
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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!
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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!
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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!
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Programming Week of 241021
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.
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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!
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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.
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