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RedShed Rest Day Another good week.  We are in the midst of summer, yet we are still averaging more than 20 athletes a day in the shed.  That is a true sign of consistency and the will to get better! When you arrive at the shed on Monday, you will see an additional 150 square […]

Steph's Birthday WOD for time: 30 box jumps 30 pull-ups 30 front squats – 95# (65#) run 800 meters 30 front squats 30 pull-ups 30 box jumps Stephanie (Janine's sister) will be 30 on July 6th.  She is a true athlete, an avid runner and competitive soccer player (that is her in the pink hat,

5 rounds for time of: 5 deadlifts – 250# (165#) 10 burpees Hands must remain on the bar while all 5 reps are controlled back to the deck.  If you drop the bar, the rep doesn't count… so don't drop it on your fifth rep, or on any rep for that matter!  5 minutes of fun will

RedShed Rest Day or Make-up Day: make up a WOD you missed, or pick one you know you will miss. or Strength Day: push press 3,3,3,1,1,1 or Bonus WOD Options: AMRAP in 20 minutes 5 ball cleans 10 pistols 15 double unders or 15 ohs 10 k2e 5 hspu main site rest day DAY 43

CrossFit Leg Day 3 rounds for time of: walking lunges – 100ft 50 squats 25 back extensions   post times to comments: main site wod– run 10K DAY 42 of the burpee challenge

"Grace" on the box! (mother nature rained on our parade, again) 5 rounds for time of: 6 clean & jerk – 135# (85#) 30 box jumps – 20" box   post times to comments: main site wod DAY 41 of the burpee challenge can you name this mystery clean & jerker!

Complete as many rounds as possible in 20 minutes of: 15 sumo deadlift high pulls – 95# (65#) 10 knees to elbows 5 burpees post rounds to comments: main site CFT DAY 40 of the burpee challenge (shoot for 8+ rounds of today's AMRAP, and your burpees are covered!)    

RedShed Rest Day What a week!  We had "Fran" times crushed, faster 5K's and athletes graduating to real pull-ups (officially off the bands!).  Consistency pays off, ShedHeads!  Keep up the great work! What did you take away from this week? main site rest day DAY 39 of the burpee challenge This weekend coming up is

Run 5K The RedShed is moving the WOD outdoors and running in the Zinctown 5K!  Race registration begins at 7:30 AM, and the race starts at 9:00AM. See you there!     Ally is very proud of her Mommy, and keeps her trophy safe as she naps. Congrats Janine for again finishing 1st among all

"Fran" 21 – 15 – 9 thrusters – 95# (65#) pull-ups last done on 2/20/09 post times to comments: (there are a ton of "Fran" videos on CrossFit.com, exercises and demos.  Click here for an awesome display of a heavy "Fran"… and for the girls) main site wod DAY 37 of the burpee challenge