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  "Shannon"       AMRAP in 8 minutes of: 10 goblet squats – 24kg (16kg) 10 pull-ups REST 2 MINUTES   AMRAP in 8 minutes of: 10 box jumps – 24" (20") whole foot on box 10 knees to elbows   SHEDKICKER: for time: row 500 meters 150 double unders 50 burpees crossfit.com

Coming this summer… In May – Rowing In June – Flexibility In July – Olympic Lifting and more to come! Dates and details to be announced! back to main page

Gym is open 3pm-9pm today Overhead Squat: 3,3,3,3,3   10 rounds for time of: 15 calorie row 15 push-ups   SHEDKICKER: 7 rounds for time of: 3 front squats – 185# 7 "L" pull-ups   crossfit.com REMINDER: the shed will be closed this Saturday.  Run the 5K on Sunday!

Rowing Workshop: Sunday May 16th, 9AM-12PM   Learn proper rowing technique from Coach Sandra Bucan.  Ms. Bucan has a Masters Degree in Coaching from Dowling College in New York, and is an international rower with more than 20 years experience. As a competitor, Coach Bucan won medals at the US national collegiate level, the Serbian

Thruster: 3,3,3,3,3      "The Real McCoy" 5 rounds for time of: 30 wall ball 40 double unders – sub for double unders: 40 calorie row, or 400m run (30 minute cap)   crossfit.com REMINDER: The shed will be closed this Saturday.  Thursday hours will be 3pm-9pm.

  7 rounds for time of: 7 kettlebell clean & jerk (right) – 24kg (16kg) 7 kettlebell clean & jerk (left) – 24kg (16kg) 200m run        crossfit.com

Push Press: 3,3,3,3,3   5 rounds for time of: (20 minute cap) 20 kettlebell sdhp – 24kg (16kg) 20 goblet walking lunges – 24kg (16kg) 20 ring dips   crossfit.com

RedShed Rest Day Tough Mudder countdown… how many days left?   Spring break is over folks!  Many of you took vacation last week, or were nursing some nagging injuries.  We hope that your week off has you geared up and ready to go!! Here's to SvW and Matt for taking on the Level 1 Cert. 

check whiteboard for warm-up/cool-down instructions   Complete the following for time: run 200 meters 5 rounds of "Cindy": (5 pull-ups, 10 push-ups, 15 squats) run 400 meters "Jeremy": (21-15-9, overhead squats(pvc), burpees) run 800 meters   crossfit.com GOOD LUCK WALLOGA BROTHERS (SvW & Matt) AT THE LEVEL 1 CROSSFIT CERT THIS WEEKEND!  Keep us posted

check whiteboard for warm-up/cool-down instructions   4 rounds for time of: 15 deadlifts 12 hang cleans 9 push press/jerk 6 back squat use the same barbell for all movements – 115# (75#)     SHEDKICKER: cannot be modified "Nasty Girls" 3 rounds for time of: 50 squats 7 muscle-ups 10 hang cleans – 135# (95#)   crossfit.com