New technical focus starting this week for 6 weeks; front squats and push presses. The days with the technical components rotate week to week between Mondays, Tuesdays, and Wednesdays. Fridays will use the two movements.
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This week we’re throwing it back to 2021. Repeating an entire week to test and see where we stand.
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This is our last week of the Snatch technique and strength work.
Monday takes us on a pull/pull journey. Tuesday tests the 1RM Squat Snatch. Wednesday is a grind. Thursday eases up with active recover in the form of cardio. Friday uses a % of Tuesday’s strength. Saturday, coach’s choice!
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This week we start our CrossFit Kids classes Tuesday & Saturday mornings, Thursday afternoon.
Monday turns up the volume with light load. Technical Tuesday continues with squat snatches and summer gymnastics goals. Wednesday a task for time! Thursday gets back into short intervals. Friday WORLD PRIDE DAY! We celebrate with a partner WOD. Saturday as always, coach’s choice. See you at the Shed!!!
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Monday EMOMs, EMOMs, EMOMs, bring an extra set of legs! Technical Tuesday brings in the power snatch. Wednesday learn the ropes and go for an interrupted 15:00 AMRAP. Thursday cardio intervals on your machine of choice. Friday puts Tuesday’s power snatch weight to the test!
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Start the week off with Turkish get-ups and static holds. Tuesday focuses on overhead squat technique and summer gymnastics goals. Wednesday is a chance to get after it with a 4 rounds for time burner. Thursday set your own workout with a 1:oo test to start. Friday tests benchmark and hero wod Randy.
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June is here and so is the start of our new cycle. We ask you to show up with a gymnastic skill in mind you’d like to work on over the summer.
Stating this week with unilateral strength on the dumbbell. Technical Tuesday has us working on the overhead squat and summer gymnastics goals. Mostly bodyweight Wednesday. Row’d Royalty 22.2 repeat on Thursday. Friday get you refining your overhead squat skills from Tuesday.
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Monday: Memorial Day HERO WOD Buro. Tuesday is our last week of the 8 week back squat cycle. Wednesday a mix of AMRAPS. Thursday Row’d Royalty repeat. Friday a good old fashioned aerobic flow AMRAP.
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A similar start to this week as last week.
Monday: some running followed by a couple of AMRAP triplets.
Tuesday: week 3 of 4 for 20 unbroken back squats.
Wednesday: Repeats to train some sprint like action.
Thursday: gearing up for the Row’d Royalty on-line rowing competition. Repeating a comp WOD.
Friday- take it easy if you’re doing MURPH the next day or GET IT if you’re going away for the holiday weekend.
Saturday- Hero WOD MURPH!
Sunday- Rest Day
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Starting the week with a CrossFit Main site WOD. Tuesday we add weigh to our 20 back squats. Wednesday back to back AMRAPs. Thursday cardio. Friday 20 rounds with a heavy barbell.
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At RedShed CrossFit, we are confident in the value of our mission, which is why we offer a free trial. This allows you to experience our unique approach to fitness and community without any initial commitment. We invite you to join us and discover how our programs can enhance your life and well-being
3 Gold Mine Rd.
Flanders, New Jersey 07836
973-552-2510
