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RedShed Rest Day Beach Bash 5K at Swartswood State Park, 1:00PM Pictures and times to be posted after the race!     Rest Day Topic:  Holiday Parties?? Love 'em, Hate 'em, Ambivalent?? Our Holiday Party/WOD will be Saturday December 19th, 8AM – 2PM Click here for details! WOD to be determined!! main site

The Holidays are upon us, and we have a lot to be thankful for and to celebrate!  We had our one year anniversary in November, and we are still forging ahead!  On Saturday December 19th, we are encouraging all ShedHeads to join us for a Holiday WOD/Gathering at The Shed! This will be a very informal event,

5 rounds for time of: 30 squats 15 ghd sit-ups 30 double unders main site This one's for you, BF!!!  

Complete the following movements and rep scheme for time: 21-18-15-12-9-6-3 push press – 95# (65#) hang cleans – 95# (65#)     finish too quick?  try this for a finisher…100 burpees for time! main site

RedShed Rest Day Topic: Favorite WOD, least favorite WOD… Strength: weighted pull-ups: 1,1,1,1,1 weighted dips: 1,1,1,1,1 Make-ups & Strength – 3PM to 7PM Basic Training – 7PM to 9PM main site

Front squat: 5,5,5,5 "Karen" 150 wall ball shots for time   Bonus WOD: 100 kettlebell swings for time! 24kg (16kg) main site    

**RedShed Elite Fitness uses an open gym format, meaning that scheduling your training is not required.  However, WODs are maxed out at 4-6 athletes on any given training day, and training occurs on a “first come, first serve” basis.  If a certain time slot becomes increasingly popular, mandatory scheduling will be implemented.** Hours of Operation:

Push press: 3,3,3,3,3 3 rounds for time of: 30 box jumps 30 ring push-ups   bonus WOD: 2K row for time! main site

AMRAP (1) in 12 minutes of: 5 burpees 10 kettlebell swings – 24kg (16kg) 15 goblet squats – 24kg (16kg) rest for exactly 6 minutes AMRAP (2) in 12 minutes of: 15 back extensions 10 K2E 5 pull-ups main site  Mt. RedShed isn't always used for box jumps, as seen here!      

RedShed Rest Day Great week!  You guys and gals ROCK! Rest Day Topic:  Personal Pursuit of Fitness Many of you came to us a bit skeptical, or even fearful of how we pursue fitness.  Then… you experienced a bit of the magic, i.e. "you drank the kool-aid"!  We have grown as a community, together, in the