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10 rounds for time of: 12 pull-ups 12 burpees compare times to 10/30/2009   shedkicker: (event 1 from sectionals) for time: 1000 meter row 30 burpee box jumps – 24" (20") 1000 meter row (Games standards apply, shedkicker cannot be modified)   crossfit.com

Today is Day 2 of the Sectionals! We will keep you posted as the events take place! GOOD LUCK TODAY JANINE! WE BELIEVE IN YOU!      crossfit.com

   What a day of excitement, screaming spectators and amazing athletic performances by the NorthEast Athletes!! Janine is currently ranked 13th among 38 female athletes.  She is feeling great, and we are looking forward to tomorrow. If you are free tomorrow, come on down to CrossFit Montclair and watch the action!  Visit www.crossfitgames.com and navigate

Athlete's Choice: (shedkicker cannot be modified) 1) "Randy" + Burpees! 5 rounds for time of: 15 power snatch – 75# (45#) 15 burpees RedShed Elite Fitness Athlete in the news.  Click here to check it out!   2) shedkicker 5 rounds for time of: 30 double unders 6 overhead squats – 135# (95#) 12 "L"

RedShed Rest Day   Open Gym: 3pm-7pm Strength: back squats 5,5,5,5,5 Endurance: 1 mile run and/or 3K row Optional WOD (it will be posted next week as well) Event 115 Min CapRow 1k30 Burpee Box Jumps 24" Men/20" WomenRow 1k   crossfit.com **RedShed will be closed Saturday, March 27th to attend the CF Games NorthEast

Ring Dip Descents: 5 rounds, 5 second count   Complete as many rounds as possible in 15 minutes of: 5 power cleans – 135# (85) 21 toes to bar (if you drop the bar at any point during the power cleans, you must perform 5 burpees on the spot, before continuing on with the AMRAP)

Front Squat: 5,5,5,5,5  "C2 Helen" 3 rounds for time of: 500 meter row 21 kettlebell swings – 24kg (16kg) 12 pull-ups   crossfit.com **RedShed will be closed on Saturday, March 27th to attend the CF Games NorthEast Sectional Competition** Run the Wantage 5K on Saturday, 9AM

7 rounds for time of: 15 deadlifts – 135# (75#) 5 hang cleans – 135# (75#) 15 box jumps – 24" (20")   crossfit.com

RedShed Rest Day Yesterday was the first day of Spring, and it sure felt like it!  What a difference a couple of weeks can make… warm, sunny days makes it hard to believe that just a few weeks ago the ground was still covered with snow! Now that the days are longer, be prepared to

"Charlie" (the chazinator) for time: 39 double burpees 3 rounds of: 13 hang squat cleans – 115# (75#) 13 ring dips 13 sumo deadlift high pulls – 115# (75#) then: 39 double unders (sub for double unders is 39 lateral bar hops)    Charlie has come a long way since his first days in the