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    16326 SR 9
    Snohomish, WA 98296

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July 23rd, 2010

5:30 AM Class

Happy rest day!

9:15 AM and 5:30 PM Classes

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups


8 Responses

  1. Is the PM class supposed to be 5:15?
    Just checking

  2. Yes, 5:15pm.

  3. 46:08 6 rounds (2 abmats for HSPU)

    Ouch! That hurt.

    Congrats to Charity, Jeff and the rest of the Vale family on their new addition!

  4. I think I may have broken a record today.
    Bonus wod: Diane (21-15-9:DL225#/HSPU)

    24’10”!! (longest record diane that is)
    First time HSPU’s and they were ugly!! (DL’s were easy and unbroken, HSPU’s were no more than 3 at a time) 2abmats then 3 halfway through.

    9:15 must’ve been exciting with all of those people doing just a huge wod.

    Congrats Vale’s!!!

  5. Congratulations to the Vales and especially Jeff, you now have another MALE in the house beside Skippy!! Team McKay is so happy for all of you!! Oh yeah, the wod this a.m was probably as painful as FGB and I actually like that wod!!

  6. Marie…where are you? How have you been doing, I’m sorry I love all you crossfitters but I miss my Marie….The Seven was a killer I did all 7 rounds but it took me over 44 min. Still on a 20″ box for HSPU, I’m scared to do a real one, Went light on thrusters shoulder still soooo sore.
    Naomi did 4 rounds…3rd workout she did good. thank you Casey for helping her out today, and for the great training. Congrats to the Vales, can’t wait to see the new one…..

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