Week of July 15-21

Sunday, July 15, 2018 7 AM Mindful Lifting, Television, Marquee Moon 8 AM Conditioning Class Monday, July 16, 2018 Warmup (10 min): 3 rounds of Five 1 1/4 Goblet Squats, 10 Fire Hydrants/Side, 10 Tuck Jumps Skill Work (10 min): Power Clean, Light BB, sets of 2-3...

Week of July 8-14

Sunday, July 8, 2018 7 AM Mindful Lifting, Mahavishnu Orchestra, The Inner Mounting Flame 8 AM CF Class Monday, July 9, 2018 Warmup (10 min): 4 rounds 10 Glute Bridges w/Yoga Block btw knees, 10 fire hydrants/side, 10 band pullthroughs Strength (30 min): Squat 50, 60,...

Week of June 10-16

Sunday, June 10, 2018 7 AM Mindful Lifting, Kraftwerk, Autobahn 8 AM CrossFit Class–Dealer’s Choice (“Fran” or…) Monday, June 11, 2018 Warmup/Skill (10 min): Demo PVC Goodmorning then 3×10 Goblet Squats, Glute Bridges, PVC...

Week of May 21-27

Monday, May 21, 2018 Warmup (10 min): Outdoor (if poss) Dynamic w/u Max Effort/Strength (25 min): Sumo Deadlift *Use heavy double to calc %s 50% x 5, 60 % x 3, 70% x 2, 85% x 1, 90% x 4-7 reps *Level 1 5×5 Between Sets: Eat Your Vegetables Vegetable 1: Horizontal...

Week of May 7-13, 2018

Monday, May 7, 2018–Testing Day!! Warmup (10 min): Squat Therapy 2×5 Skill (10 min): Spotting Safety Squat and Bailing on Front Squats Strength (25 min): Work to Max Front Squat or Safety Squat Suggested Rep Scheme 50×5, 65×3, 80×2, up by 10%...

Summer Youth Training at Woodshed

We’re excited to share our initial offerings for Summer 2018 Youth Training at Woodshed!  Coach Alicia MacDonald will be running Strength for High School Ladies and Strength For High School Gents classes. Days: Mondays and Wednesdays, June 27-Aug 1.  (We will...