It doesn’t matter how you get there just come to the Shed for the work out of your life


How our very stylish and super fit Nikala gets to the Shed( the weather permitting )

Loose your Breakfast with Luca:

As many rounds as you can do in 20 minutes of:

* 10 box jumps (24in/20in)

* 10 ring dips

* 10 S.D.H.P (85#/50#)

Post reps and comments


CrossFit is hard we all know that, and sometimes we do get injured, it’s part of the deal, so make sure you take care of it well, see a professional, if needed and at the same time educate yourself start here sport injury clinic

More reading if you have got the time this is a great article from Greg Everett owner of Catalyst Athletics performance menu

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  • Luca Z.

    Thanks to whoever fixed the rope and the rings, finally.

  • J Jones

    It wasn’t me.

    So you can’t blame me if they come down.

    But Thanks to whomever did it!

    Craig and I are both overdue to do “Diablo’s Shame”.


  • Luca Z.

    Yeah maybe we should invite Freddy and Jolie for a rematch at the Shed, with the home turf advantage you should win!!!

  • Mike Erickson

    Wow, that “sports injury” link is great. The “tennis elbow” article is exactly what I need. I think I hurt my elbow doing cleans with lousy form. I need to start going to the oly lift class on Saturdays for technique training.

    Thanks Luca.

  • Luca Z.

    Technique is everything Mike, makes you a better athlete and an injuries free athlete. You’re welcome.

  • Nikala

    I dont know what Luca meant by “stylish.” That pic is slightly on the dorky side! haha

  • Craig

    Yeah, but Luca is Italian and in Italy, dorky is in.

  • Craig

    By the way today: 5k trail run – Shell Ridge.

  • Luca Z.

    You look stylish and don’t let anybody tell you otherwise, and yes we “Italians” dig the dorky look,I just hope they don’t show my O.H.S. on the national site eheh

  • jorgy

    Craig are you doing secret Games training? we should try to set up days to go and run or even spur the moment.

  • Mike Erickson

    Thursday PM, Jorgy’s class:
    14 rounds. Ow.