CrossFit Kids & CrossFit Teens Summer Program

Programming Week of 240115

Partner WOD

A. AMRAP 30:00

P1: 10 Devil’s Press + 20 Dual DB walking lunges 50/35

P2: Row/ski/or bike for calories

Switch when P1 completes the lunges

After each partner completes a round then 

P1: 60 sec FLR

P2: burpees over partner

Switch after the minutes

Back to the DP

A1. 8-10 barbell bent over rows, rest TOM then A2

A2. 60 sec TGU,moderate to challenging load athlete’s choice, rest to 3:00 then back to A1 x4

No additional rest then B

B. Row/Ski/Bike 3:00

80-90% effort

Rest 3:00 then C

C. CrossFit Open WOD 14.2

0:00- 3:00

2 rounds

10 OHS rx 95/65 scaled 65/45

10 C2B scaled jumping c2b pull-ups

3:00- 6:00

2 rounds 

12 OHS

12 C2B

6:00- 9:00

14 OHS

14 C2B

A1. pull-up negatives, rest 10 sec at dots, rest TOM then A2

A2. 30 sec hspu or hrpu + 30 sec v-ups, rest to 3:00 then back to A1 x 3

Rest an additional 3:00 then B

B. 1 set every 2:30 x 6

1 squat clean

1 hang squat clean

1 front squat

30 du/ 60 singles

build every round

Aerobic Intervals & Yoga

Pick 2 machines

Run = 200m

Row or Ski = 250m

Bike = 500m

A. AMRAP 10:00

alternate between 2 machines

Rest 5:00 then repeat

B. Yoga

A. 10:00 prep

Coach’s choice

Rest 3-5:00 then B

B. CrossFit Open WOD 14.5


Thrusters rx 95/65 scaled 65/45

Bar facing burpees over the bar

Coach’s Choice

Classes 7, 8, 9am

RedShed Rest Day

Leave a Comment


Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!


Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.


All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.


Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.


We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!


We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

If you would like to reserve a spot… Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.


$25 Per Class


3 Gold Mine Rd.
Flanders, New Jersey 07836



We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.