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 Week of 240812 Read More »
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 Week of 240805 Read More »
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 Week of 240729 Read More »
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 Week of 240722 Read More »
This week we’re throwing it back to 2021. Repeating an entire week to test and see where we stand.
Programming Week of 240715 Read More »
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 Week of 240708 Read More »
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 Week of 240701 Read More »
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 Week of 240624 Read More »
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 Week of 240617 Read More »
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 Week of 240610 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
