+++MONDAY – LABOR DAY – Will have special “holiday” hours. . . stay tuned+++


Jimmy throwing some wall ball under the morning sun and The Shed sign.


3 rounds for time:

40 Wall Ball (20lb ball, 10′ target)

40 Sumo Deadlift high pull (95lbs, 65lbs)

200m run

Post time to comments.

Video: The sumo deadlift high pull (SDHP) in action –



We plan on having another barbecue, as well as hosting the fundraiser so mark your calendars.

We are recommending that everyone wishing to participate get “sponsored” by their friends, family and co-workers. The ‘average’ donation rates will be $0.10 per point up to $1.00 per point. Hopefully we can get some forms made for you to recruit people.

Details Here.

Please leave a comment below if you wish to participate.

Recent Posts
Showing 0 comments
  • Austin@Unlimited

    Hey Diablo,

    Thanks for checking in our site and leavin comments. And Jeremy, 30 bucks for an adjustable weight from 10-190 is a deal too hard to pass up, you might have started something here. I might have to pick one up myself. You are a true pioneer to the CF world.

  • Danny P

    I’m pretty green and really don’t know how well I would do, but I’m interested in the FGB fundraiser. My grandpa died in his 50’s from prostate cancer, so I kind of feel like it would be an honor to participate in something like this. Even if my scores might not rock all that hard. 🙂

    Count me in!!

  • Craig

    Great pic, JJ! Glad you’re taking the reins on the fundraiser. Lets get some sign up sheets so people can rally their friend$ for sponsorship. It’d be nice to have a good affiliate showing. Maybe we need a new rower?

  • Mark L.

    4 rowers!? We are going to be the most pimpin affiliate in the area!
    Tomorrow I fly out to the affiliate with the tagline, “Row faster! I hear banjo music”.
    Craig, I still need a mini-tutorial on fixing my row. It’s severely limiting my FGB.
    Danny, you will love FGB, no matter your experience level. We usually do it with a designated hand holder to help you along! It’s not just a “total body workout”, but a “total mind workout” as well.
    I won’t even mention the spectacle of everyone going crazy at the same time. It’s an emotional rush.

  • Carry

    I’m in…is this one of those deals where spectators are welcome? I know some folks who would love to come and check it out.

    I will also speak for Chanda….she’s in 🙂

  • Bryan Stornetta

    Can some one refresh my memory on the components of the FGB workout. I am having some serious CRS today.

  • Carry

    FGB…You’ll love it…
    3 five min rounds with a min rest between each round. 1 minute per exercise. 1)push press (95lbs for men?) 2)box jumps 3)Sumo deadlift high-pull (95lbs for men?) 4)20lb wall balls 5)row for calories.
    Your ‘partner’ counts each rep at each station and your total after 3 rounds is your score…

    (after each min the time keeper will inform you it’s time to switch to the next exercise)

  • Bryan Stornetta

    I’m in…Thanks for the workout description Carry.

  • Mark L.

    …and while there’s a rest period at the end of each round, Bryan, there is no “transition period” between the 5 elements of each round, making for another bit of excitement as people hustle from station to station with the stopwatch ticking.
    I like to spank people on the behind after they struggle with the styrups trying to get out of the rower at the element change (unless I’m starting with row, then I watch my own behind). =)
    Spectators will definitely be treated to a show.

  • Rodil San Mateo

    I just checked the Crossfit HQ description for Fight Gone Bad and it shows the sumo deadlift high pull (SDHP) and push press weight at 75 lbs (thank goodness).

    JJ – the Rx’d box jump height is still 20″ (fortunately)

    Mark – let us know how the CF Kids Cert goes this weekend. I’m interested in hearing about what they’re teaching. Maybe we can get a CF Kids class going at the Shed? (Sign me up for two spots :-))

  • Mark L.

    Rodil, there does seem to be quite a few kids that could plug right in (and more are hanging around the shed every day). I am planning on taking some sidebars with Mikki to ask about insurance and more business related stuff to make sure we’ve got a handle on what’s involved, there, so we’ve got all our ducks in a row.
    Otherwise, I am going to be locked and loaded!

  • Jeremy Jones - Diablo CrossFit


    Make sure you tell Jeff Martin that I am a slave driver and that I beat you when you don’t do things right.



    We would like people who spectate to “choose a favorite” if they haven’t already sponsored an athlete though.

    We are going to try and give away our own prizes to our athletes as well as to our some of the contributors.

  • Carry

    Are we going to manually collect donations or should I ‘start a team’ on the Athletes for a Cure’ web site? If so we need a fundraising goal. Like $1000? Is that too much or too little? Does it matter?

  • Shannon Stornetta

    Carry- thanks for the tips on the kipping pull-ups. I did 10 in a row today and didn’t rip up my hands!

  • Craig

    DCF wod was brutal in the heat. The guys at Walnut Creek Transmission turned their hose on us for the run! Awesome. Take your cars there.

    My time: 21:06. On my way back – first round was tied with Stav then I ran out of gas. Cardio comes back slowly.

  • Luca Z.

    Unfortunately I won’t be in for this one, my son’s got a soccer tournament up in Davis that W.E.Sorry I would have love to spend my 40er birthday doing F.G.B. I’ll think about you guys