Due to inclement weather and undesirable driving conditions, there will be a delayed opening today… all morning classes are canceled & gym will open at 4pm for the usual Thursday afternoon/evening schedule Day 4WOD 201217Aerobic Repeats + ROMWOD + Open Gym
Day 4WOD 201217Aerobic Repeats + ROMWOD + Open Gym Warm-up – Coach’s Choice A. 5 x 3:00 row/bike/ski… rest 1min b/t setsB. ROMWOD
Day 3WOD 201216 Warm-up – Coach’s Choice A1. @ 0:00, 3:00, 6:00, 9:00, 12:003 single arm db thrusters (R) + 3 burpees over db + 3 single arm db thrusters (L) + 3 burpees over db… load is athlete’s choiceA2. @ 1:30, 4:30, 7:30, 10:30, 13:306 t2b + 6 hang power cleans… load is athlete’s
Day 2WOD 201215 Warm-up – Coach’s Choice A1. 5-7 pull-ups/ring row @ 0:00, 0:30, 1:00, 1:30A2. 6-8 wall balls @ 2:00, 2:30, 3:00, 3:30… rest to 5:00, then back to A1, x 3(A1 @ 0:00, 5:00, 10:00)Rest to 20:00, then BB. 1 set @ 80-90% effort50 db power snatch… nte 50/3530 bjsd/step-up… nte 24”50 db
Day 1WOD 201214 Warm-up – Coach’s Choice A. 4. 4. 4. 4. 4. – Squat… Athlete’s Choice of back, front, overhead squat… 4 reps @ 42X1 tempo… squat every 3min30sec FLR @ dotsRest to 18:00, then BB. 3 sets @ 90% effort9 dual dumbbell power cleans… nte 50/3512cal row/ski15 barbell push press… nte 115/7550 double unders/100
Day 1WOD 201214 Warm-up – Coach’s Choice A. 4. 4. 4. 4. 4. – Squat… Athlete’s Choice of back, front, overhead squat… 4 reps @ 42X1 tempo… squat every 3min30sec FLR @ dotsRest to 18:00, then BB. 3 sets @ 90% effort9 dual dumbbell power cleans… nte 50/3512cal row/ski15 barbell push press… nte 115/7550 double unders/100
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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
