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Warm-up:30 inchworms5:00 foam roll   For time:21-15-9deadlift - 225# (155#)t2b cash-out: 150 double-unders (400 singles)       Happy Birthday Steve!      crossfit.com crossfitlisbeth.com   Happy Birthday Breezy! Today is our niece's birthday.  Without her help caring for Cait and Ally, the shed wouldn't be open on Tuesdays and Wednesdays.  Happy Birthday Brianna!  We all […]

Warm-up=tabata row, 8 rounds – :20 on, :10 off5:00 foam roll (Repeat WOD from 12/03/10)Athlete's ChoiceLevel 1: 75# (45#)10 thrusters10 pull-ups10 squat cleans10 ring dips10 ohs10 burpees Level 2: 75# (45#)2 rounds of: 10 thrusters, 10 pull-ups2 rounds of: 10 squat cleans, 10 ring dips2 rounds of: 10 ohs, 10 burpees Level 3: 95# (65#)3

From March 12th to April 22nd, challenge yourself to maintain the practice of clean eating… No Sugar No Grains, Rice, Pasta or Unfavorable Carbs (corn, potatoes etc.) No Dairy No Legumes (beans, peas, peanuts etc.) Please download all the challenge information for your review! Download RedShed CrossFit Nutrition Challege Download RSCF paleo scorecard Download Whole30version3.0

Rest Day Reflections…. information overload!   Yesterday was pretty cool… and as your Coach, I am very proud of our competitors, and our supporters.  Let's put yesterday's event into some perspective.  Without losing sight of your amazing athletic accomplishments, I am more impressed with your act of philanthropy.  10 of yesterday's competitors were original RedShed athletes

Information Overload Do you remember the KISS principle? (keep it simple, stupid!)  I canremember one of my math teachers in high school writing that on thechalkboard every week, and I would think to myself, “how can you makecalculus simple… or am I just stupid?” I like to take time to reflect each week.  Many times

Lift 4 Lungs Competition today at CrossFit A.C.T.   Pics and updates to be posted later!   To all shedheads not participating… have an awesome weekend!

   3 rounds: 1 heavy OHS immediately followed by 00:30 ring holds, 2:00 restbetween rounds5:00 foam roll Warm-up=Strength & Skill   7 rounds for time of:10 med ball cleans10 burpees           crossfit.com crossfitlisbeth.com REDSHED WILL BE CLOSED SATURDAY MARCH 5TH  

Warm-up=1500m row5:00 foam roll   For time:100 kb swings – 32kg (24kg) **perform 10 box jumps (24"/20") everytime you stop your swing, or put down the kettlebell**     crossfit.com crossfitlisbeth.com REDSHED WILL BE CLOSED SATURDAY MARCH 5TH  

Warm-up= 50 squat snatch (pvc)5:00 foam roll 4 rounds for time of:7 hang power snatch - 95# (55#)14 ohs21 pull-ups       crossfit.com crossfitlisbeth.com REDSHED WILL BE CLOSED SATURDAY MARCH 5TH  

Warm-up= 30 inch worms5:00 foam roll Athlete's Choice AMRAP in 20:00 of:30 wall balls15 clean to overhead – 95# (65#)30 abmat sit-ups   shedkicker "Nate" AMRAP in 20:00 of: 2 muscle-ups 4 hspu 8 kb swings – 32kg       repeat WOD from 12/01/11, click here to compare   crossfit.com crossfitlisbeth.com