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RedShed Rest Day Sunday thoughts: CrossFit is evolving shedheads… are you? Are you still learning, eager to practice your skills? Do you embrace your suckiness? Have you been listening, have you been watching, have you been experiencing? Have you become empowered by the internal competition? Did you learn from your failures? Have you surprised yourself, […]

For time: 21-15-9-15-21 K2E burpees OH walking lunges – 45# plate (15# plate)        crossfit.com **Monday July 5th, we will be open 6am-2pm**

Upside down "Helen" 3 rounds for time of: 400 meter run 21 kettlebell swings – 24kg (16kg) 12 handstand push-ups hspu rx'd critieria for today's wod: men-2 35# plates against the wall with abmat in-between, hands over the holes, head to the abmat=rx'd.  women-hands on floor, head to abmat=rx'd          crossfit.com **Monday July

Athlete's Choice (please remember we are open from 4pm-9pm today, and every Thursday for the summer) 1) Rest Day 2) Strength 3)Metcon 1 or 2 Metcon 1 For time: 21-15-9 overhead squats – 95# (65#) toes 2 bar box jumps – 24" (20")   Metcon 2 "Annie" For time: 50,40,30,20,10 double unders sit-ups   crossfit.com

Athlete's Choice    For time: 10 push press – 135# (75#), 10 ring rows 8 push press, 20 ring rows 6 push press, 30 ring rows 4 push press, 40 ring rows 2 push press, 50 ring rows  SHEDKICKER: 10 muscle-ups, 20 double unders 8 muscle-ups, 30 double unders 6 muscle-ups, 40 double unders 4 muscle-ups,

The first Saturday of each month will be your opportunity to participate in some flexibility training with Rick Leonard. The schedule will be: 7am-9am WOD (8am cut-off time for last WOD) 9am-10am Flexibility Training – $15 for non-members, $10 for members 10:15am-12pm WOD Please bring your own mat!   back to main

3 rounds for time of: 400 meter run 30 burpees 15 chest to bar pull-ups     crossfit.com

Summer Hours June 28th – August 27th RedShed CrossFit in Bold text Private Training in Italic text   Monday, Wednesday, Friday: 6am-12pm / 12pm-3pm / 3pm-9pm Tuesday: 6am-11am / 3pm-9pm Thursday: 4pm-9pm Saturday: 7:30am-12pm   All private (off hour) training MUST BE SCHEDULED IN ADVANCE!   back to main page          

Tabata Mash-up: hang clean – 115# (75#) bottom to bottom squats    the finisher: row max meters in 3 minutes 5K pics                  crossfit.com

RedShed Rest Day! Come and join us for the Lake Shawnee 5K… several ShedHead business owners are sponsors, and our own BOC is the Event Coordinator!! pics and times to be posted on Monday!! enjoy the rest day if you are not running!! crossfit.com