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Nice job this week! Athletes of the week are definitely Deb and McCoy.  Deb for wrecking "D.T." at 95#, and McCoy for shaving double digit minutes off of his "Filthy 50", and his flashy new footgear! Chalk… not straps, no weight belts, speed & quickness, no shoes, no shirts, dropping weights, yelling… these are things […]

"Christine" 3 rounds for time of: 500 meter row 12 deadlifts – bodyweight 21 box jumps   post times to comment: compare times to 05/02/09 Christine started training with us last spring.  She is one of four family members (Kierans/Lakes) who train at the shed regularly.  We have witnessed Christine emerge from the "60 minutes

"Filthy Fifty" For time: 50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders post times to comments: compare times to 07/28/09 main site

RedShed Rest Day   Need to make up a WOD, do it today.  Need to practice your skills, do it today. Strength Movement: weighted pull-ups 1,1,1,1,1 and/or overhead squats 3,3,3,3 Rest day topic: Inspiration.  Where do you go to get it? Picture trivia: name the WOD! (good one for the veteran ShedHeads!) 1 2 3

Choose your Hero WOD! "Hansen" 5 rounds for time of: 30 kettlebell swings – 32kg (24kg) 30 burpees 30 GHD sit-ups   "D.T" 5 rounds for time of: 12 deadlifts – 155# (95#) 9 hang power cleans 6 push jerks   post times to comments: main site NICE! 

"Tabata Something Else" 20 seconds of work, 10 seconds of rest, for 8 rounds each of: pull-ups push-ups sit-ups squats   post tabata and total score to comments: compare scores to 07/08/09 main site

"Allyson" 5 rounds for time of: 135# (85#) 2 squat cleans 3 thrusters 5 front squats 10 burpees   post times to comments: compare times to 5/19/09 main site  

Welcome back Sena (& SvW)!… and Feran made his first appearance at the RedShed! As we approach our 1-year anniversary of RedShed CrossFit, please take some time to reflect and comment on your CrossFit experiences.  Maybe you started CrossFitting on your own, or at another affiliate, but you ended up in the shed! Rest Day

For Time: 10, 9, 8, 7, 6, 5, 4, 3 , 2, 1 kettlebell swings – 32kg (24kg) GHD sit-ups 200 meter run   post times to comments: main site

"Happy Birthday David" For time: 29 deadlifts 29 hang cleans 29 front squats 29 push presses 29 box jumps 29 K2E (115# (75#) for the first 4 movements)   post times to comments: David has not been with us long, but he has made some great strides during his time in the shed.  He discovered