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Intense training takes its toll on your body.  In CrossFit, there is a huge emphasis on nutrition to help aid in recovery.  What else could you do?  We believe that training flexibility will help take you and your body to a new level of training.  In this workshop, you will learn and apply awesome tools […]

7 rounds for time of: 10 sumo deadlift high pulls – 95# (65#) 10 ring dips     crossfit.com Saturday will be a partner workout, please use this week to pick your partner!

Strength: Strict Press-1,1,1,1,1 3 rounds for time of: 50 walking lunges (total) 50 squats 25 back extensions   crossfit.com Saturday will be a partner workout, please use this week to pick your partner!

RedShed Rest Day… …but not for the ToughMudders! A great opportunity for some of us to prove something to ourselves.  Even more important, is the opportunity for us to find out who we can count on when we need help.  Let's have fun tackling this thing together.  Good Luck!! pre-mudder (I didn't get the all-black memo!)

10 rounds for time of: 15 deadlifts – 135# (95#) 15 K2E Rule #1 – barbell cannot be dropped (at the top of deadlift).  You can break up your deadlifts, but you just cannot drop the bar! Rule #2 – 5 burpee penalty for every drop, on the spot! Congratulations to our beloved Beard!  Graduated

Melanie's WOD   "Granite" 4 rounds for time of: 500 meter row 20 pull-ups 20 box jumps 20 push press -95# (65#)   crossfit.com Rowing Workshop, register by May 10th!

Open Gym: 3pm-7pm (last WOD starts at 6pm) Hang squat cleans: 3,3,3,3,3     crossfit.com Rowing Workshop, register by May 10th!

5 rounds for time of: 15 kettlebell swings – 24kg (16kg) 15 burpees 14:00 cap   SHEDKICKER: cannot be modified For time of: 50 wall ball, 10 muscle ups 40 wall ball, 8 muscle ups 30 wall ball, 6 muscle ups 20 wall ball, 4 muscle ups 10 wall ball, 2 muscle ups   crossfit.com

  For time: 1000 meter row 21 – 15 – 9 sumo deadlift high pull – 95# (65#) / toes to bar 1000 meter row crossfit.com Rowing Workshop, register by May 10th!

Matt's WOD "The Stache" 3 rounds for time of: 50 singles (jump rope) 40 double unders 30 push press – 75# (45#) 20 box jumps – 24" (20") 10 pull-ups Attention fire-breathers: feel free to test yourself!  Scale up options – 95# (65#) pp, higher box jumps, CTB pull-ups and of course the vest! Sub