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Complete as many rounds as possible in 15:00 of: 15 ring dips 5 burpees 15 kettlebell swings – 24kg (16kg) cash-out – 3:00 to get max effort thruster (1 rep max)       crossfit.com (for knowledge) crossfitlisbeth.com (for inspiration)

Thoughts on 2010? Did you make a resolution? Feel free to share!!    

 Happy New Year! We come together every week, for one purpose.  Maybe some of us want to look better, lose a little weight or get a bit stronger… but we all come to the Shed to get better, faster… improve ourselves in some way, shape or form. This post includes a look back at 2010

2010 came and went, and 2011 is on the horizon… what's on your horizon? For time: buy-in = 50 abmat sit-ups 100 burpees cash-out = 50 wall balls     crossfit.com

For time: 135# (95#) 30 clean to overhead… every time your hands come off the bar, you must perform 15 squats.   crossfit.com

Athlete's Choice LEVEL 1 – For time: 750 jump rope singles… Every time you stop or trip up on the rope, you must perform 10 hand release push-ups   LEVEL 2 – For time: 250 double unders… Every time you stop or trip up on the rope, you must perform 5 pull-ups   LEVEL 3

3 rounds for time of: 30 front squats – 95# (55#) 15 knees to elbows 30 back squats – 95# (55#)     ((shedkickers do 4 rounds))   crossfit.com

**WINTER WEATHER ALERT – MORNING SESSIONS CANCELED TODAY** ((OPEN 3PM-9PM TODAY))   For time: 50 walking lunges (total steps) 40 pull-ups 30 double burpees 20 deadlifts – 135# (85#) 10 push press/jerk – 135# (85#)   crossfit.com

DUE TO DETERIORATING WEATHER CONDITIONS, MORNING SESSIONS WILL BE CANCELED TOMORROW IF THE SNOW CONTINUES INTO TOMORROW AFTERNOON, PLEASE CHECK THE WEBSITE FOR UPDATES       We all CrossFit for so many reasons. Health, longevity, vitality, community — the list could go on and on… Read: Opening the Way (courtesy of CrossFit Lisbeth)  

Merry Christmas from RedShed CrossFit!   Happy Birthday Coach! You have infinite knowledge, expertise and the ability to lead athletes to a higher level.  Your greatest satisfaction is seeing us succeed – whether it is getting stronger, faster, or mastering a skill.  You have forged a community which is truly genuine and you hold countless records of burpee