This week starts a new 8 week cycle.
Strength focus: Back Squat
Gymnastics focus: Pull-ups
Endurance focus: Running
Monday starts us off with rounds for time and an AMRAP. Tuesday is back squat day and baseline setting. Wednesday chipper, Thursday running repeats, and Friday a benchmark with a twist. Moving forward each Saturday is Murph prep.
Programming Week of 240408 Read More »
This is a second week of repeat WODs. This week features workouts from April 2019. A mix of Olympic lifts, functional body building, and aerobic repeats. Later in the week we start to introduce Murph prep.
Programming Week of 240401 Read More »
Throwing it back to 2016 this week. Kicking off the week with AMRAPs. Tuesday has us taking out all the toys. Wednesday has an opportunity to get heavy. Thursday aerobic repeats via tabatas. Friday more sled and sprints with a FOR TIME finisher.
Friday Night JANI-RO breast cancer fundrasier. No afternoon classes.
Programming Week of 240325 Read More »
DELOAD WEEK:
Keeping weights light. You’ll see more body weight movements than usual. This is a week to feel good in your body. By Tuesday most of our athletes that competed in the Open will have ther competition come to a close. From a programming stand point we’re using this to regroup and set our focus to the rest of the year. Next week we’ll start a new strength and skill focus!
Programming Week of 240318 Read More »
Last week of the CrossFit Open 2024. This week is a mix bag of movements and time domains. When is it not. Saturday we tackle 24.3 as a community.
Programming Week of 240311 Read More »
Week 2 of the CrossFit Open. Goals for the week are to stay mobile, limber, and ready to tackle this weeks challenge!
Programming Week of 240304 Read More »
First Open workout is this week! Move with intention and choose your intensity appropriately.
Programming Week of 240226 Read More »
Monday back to back EMOMs of strength and skill work. Tuesday gets heavy on the barbell. Wednesday OPen Repeat. Thursday cardio reset. Friday 30min EMOM with the stones!
Programming Week of 240212 Read More »
Monday starts off the week with upper body push/pull and fun with EMOMs. Tuesday brings some QT with the barbell snatch. Wednesday we repeat Open WOD 20.2. Thursday regulates with long aerobic intervals. Friday fires up the barbell. Check back to see what Coach Shaun has lined up for Saturday.
Programming Week of 240205 Read More »
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
