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Warm-up=Strength & Skill Practice3 rounds – 1 heavy back squat immediately followed by 00:30 max effort ofjump rope practice, 2:00 rest between rounds5:00 foam roll 5 rounds for time of:50 squats50 double unders (200 singles) cash-out=50 t2b          CFE WOD: Weekly CFE WODs (rowing or running) will be posted on Mondays, with results from […]

Rest Day Reflections… The evolution of you…  Think about what got you hooked, why you CrossFit, and what brings you back to the shed every week.  Take inventory of your accomplishments, as well as your pitfalls; and take ownership of the failures, as well as the triumphs.  Take notes along the way.  Strive for excellence

CrossFit has come a long way, even from when we stumbled upon it in 2007. It is always evolving into something greater than it once was.  CrossFit isinfinitely scalable, so let’s scale it back! Take a look at NJ.  Back in 2008, we were one of about 20 NJ affiliates. Now there are more than

Warm-up=5:00 of "Cindy", moderate intensity5:00 foam roll  For time:21-15-9push presssdhpohs95# (55#), scale accordingly   surprise cash-out? be ready for anything!         crossfit.com crossfitlisbeth.com  

Day 5, Paleo Pot Luck Night… Last WOD cut-off at 7PM!   Warm-up=Virtual Fran (pvc)5:00 foam roll 15:00 cap50 med ball cleans50 back extensions As many reps as possible, ground to overhead: 135/95, 115/75, 95/65 20 med ball clean wallball shots20 ghd sit-ups Score=pounds moved (FrostBite Format) ((modified=30 reps on the front end, 10 reps

Warm-up=Strenght & Skill3 rounds: 1 heavy clean/20sec inversion hold   3 rounds for time of: 24kg (16kg), no scaling up50 double unders (200 singles)30 kb swings20 goblet squats10 goblet walking lunges   Happy Birthday Ro!         crossfit.com crossfitlisbeth.com  

Warm-up=1000m row5:00 foam roll For time:10-15-20-15-10thrusters – 95# (65#)burpeesabmat sit-ups surprise cash-out: coach's choice (38 reps of something to honor SvW's birthday!)         crossfit.com crossfitlisbeth.com

Front Squat 3×15:00 jump rope practice – double unders/singles5:00 foam roll AMRAP in 10:00 of: (no scaling up)10 pull-ups10 wall balls10 kb swings – 24kg (16kg) cash-out = 5:00 max kb snatch         crossfit.com crossfitlisbeth.com

Warm-up= "Jeremy", moderate intensity (not for time)5:00 foam roll For time: 17:00 cap (no scaling up)buy-in: 30 pull-ups 21-15-9deads – 185# (135#)box jumps – 24" (20")ring dips cash-out: 30 ghd sit-ups           CFE WOD: Weekly CFE WODs (rowing or running) will be posted on Mondays, with results from the prior week being posted

etiquette: conventional requirements as to social behavior; proprieties ofconduct as established in any class or community or for any occasion. shediquette: an rx'd code of ethical conduct among shedheads in theirdealings with each other, their coaches and all matters concerning theshed. As you rest and reflect today, take time to think about the definitionslisted above.