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Rest Day Reflection: Deck the halls with wall balls, a ShedHead branches out on his own.. and our RedShed Family keeps growing…     crossfit.com

A little less than one year ago, Kevin Yurchak came to the shed to prepare for his firefighter test.  Needless to say, he prepared himself mentally and physically at the shed, and rocked the test!  Fast forward to yesterday, and now Kevin and his partner Rich are proud owners of CrossFit West Essex!  As much

Road Trip to CrossFit West Essex 333 Route 46 WestBuilding A, Suite 120Fairfield, NJ 070049AM – 1PM          crossfit.com

Athlete's Choice LEVEL 1 – 75# (45#) For time: 10 thrusters 10 pull-ups 10 squat cleans 10 ring dips 10 overhead squats 10 burpees   LEVEL 2 – 75# (45#) For time: 2 rounds of: 10 thrusters, 10 pull-ups 2 rounds of: 10 squat cleans, 10 ring dips 2 rounds of: 10 overhead squats, 10

6 rounds for time of: 5 deadlifts – 225# (155#) 10 box jumps – 24" (20") 10 ghd sit-ups 20 back extensions          crossfit.com   wall ball cap = 45

Athlete's Choice Complete as many rounds as possible in 20:00 of: 30 wall ball shots 15 clean to overhead – 95# (65#) 30 abmat sit-ups     "Nate" complete as many rounds as possible in 20:00 of: 2 muscle-ups 4 hspu 8 kb swings – 32kg compare scores to 08/28/2010     crossfit.com   wall

Athlete's Choice LEVEL 1 3 rounds for time of: 20 power cleans – 95# (55#) 20 pull-ups    LEVEL 2 4 rounds for time of: 15 squat cleans – 95# (55#) 15 pull-ups   LEVEL 3 5 rounds for time of: 10 squat cleans – 135# (85#) 10 chest to bar/chin over bar pull-ups     crossfit.com

For time: 40-20-10-5 goblet squat – 32kg (24kg) toes to bar burpees         crossfit.com    wall ball cap = 65

What a great time of year! Hope everyone had a great Thanksgiving! I know what I am thankful for…     crossfit.com

Thanksgiving always brings about good feelings… taking inventory of our blessings, anticipation of good-will throughout the festive holiday season, and seeing how enchanted our kids are by it all, it really is awesome. Regardless of the successes and/or failures I have experienced through 2010, this time of year always grounds me, and reminds me what is