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WOD

8
Aug

Wednesday 08/09/2017

“Box of Chocolates”

3 Rounds
50m Sled Push
100m Shuttle Sprint
200m Medball Run
400m Run
Rest 3:00

Box Brief – Deadline to sign up for the Round Valley Throwdown is this Friday!

 

7
Aug

Tuesday 08/08/2017

“15.3”
AMRAP 14
7 Bar Muscle up
50 Wall Balls (20/14)
100 Double Unders

Box Brief – CFPH BBQ is Saturday September 2! Check your email for details! Signup sheet is on the announcements board in the box, write your name and number of guests you’re bringing so we have a headcount!

7
Aug

Monday 08/07/2017

“Round Valley Throwdown WOD 2”
21-15-9
Deadlift
Hang Power Clean
Box Jump

Intermediate (115/80)(24″20″)
Novice & Masters (75/45)(20″/20″ step ups allowed)

Box Brief – Sign up for the Round Valley Throwdown!

 

7
Aug

Saturday 08/05/2017

“Dark Cardio”

Teams of 3

3k Row (switch ever 250m)
150 Wall Balls (20/14)(switch every 10 reps)
3k Row (switch every 250m)

 

3
Aug

Friday 08/04/2017

EMOM 15
1: 12 Box Jumps (24/20)
2: 9 Strict Handstand Push-ups
3: 4 Hanging Windshield Wipers

Box Brief – Volunteers needed for the Round Valley Throwdown. If you would like to help out write your name on the whiteboard in the box!

 

 

 

2
Aug

Thursday 08/03/2017

“Bologna”

10 Strict Pull-ups
20 Burpee Over Bar
30 Deadlifts (225/155)
40 Med Ball Clean (20/14)
50 Calorie Row

Box Brief – Spots are running out for the Round Valley Throwdown! Register ASAP!

 

 

1
Aug

Wednesday 08/02/2017

***Today is Bring a Friend Day!***

Teams of 2
AMRAP 20
5 Russian Kettlebell Swings
10 Push-ups
30 Double Unders
*1 Parter completes a full round while the other partner rests.

Box Brief – Today is Bring a Friend Day! Friends and Family are welcome to try any session today for free!
-There is a new massage schedule up on the Recovery Room door! If you want to schedule a massage, write your name next to the time you’d like to book!

1
Aug

Tuesday 08/01/2017

“DG”
AMRAP 10
8 Toes to Bar
12 Dumbbell Thrusters (35/25)
12 Dumbbell Lun
ges (35/25) (6 reps each leg: weights by sides)

*U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

July Committed Club! Winner of the Committed Club prize is Paige DeLasso!

Brad Wetzel 27
Kate Spitzlei 22
Susie Jardine 21
Sam Covey 21
Dave Scott 19
Jimmy Hsu 19Justin Rubinstein 17
Ken Orlando 17
Rob Heyducek 17
Cynthia Divino 16
Erin Wert 16
Joelle DiSessa 16
Lindsay Hunt 16
Anaya Mortsea 15
Anna Walz 15
Gina Borea 15
Paige DeLasso 15
Sarah McDougall 15
Abby Opdyke 14Andy Ibanez 14
Dave Skorka 14
Carol Heyducek 13
Carolyn Portalatin 13
Christine Scott 13
Colleen O’Rouke 13
Craig Yanuzzi 13
Cricket Hock 13
Eric Racine 13
Greg Damiani 13
Jamie Booth 13
Jeff Dobias 13
Jenny Gondyke 13
Katie Toth 13
Kimberlee Caputo 13
Laura Benedetti 13
Larry Turco 13
Patti Toto 13

Box Brief – Bring a Friend Day is Wednesday!
-Sign up for Pets for Vets charity competition hosted by CFPH!
https://wodleader.com/roundvalleythrowdown