“Wonder Women” Mitchel and husband Mike enjoy a leisurely sip of water. . .after a few hundred sit ups.


Row 500m

rest 3 minutes

4 rounds.

Post times for each 500m to comments.



Rocco’s Pizza and Beer for a Purpose:

Download Flyer Here: Download file

From Michelle Rooney:

For those of you who don’t know, I sit on the board as a medical advisor for a local non-profit melanoma foundation, SCARF. SCARF was founded in honor of Sherri Tennant, a nurse who worked with us at Diablo Valley Oncology. She was an amazing and courageous woman who unfortunately lost her battle with melanoma in 2006. SCARF’s mission is to educate the community about prevention and early detection of melanoma. Rocco’s pizzeria is hosting a fundraiser for SCARF on Thursday, October 23rd. All you have to do is either dine in or order take out from Rocco’s anytime on the 23rd, mention SCARF, and 25% of the net proceeds go to our NPO. I will be there most of the evening, eating pizza, probably drinking beer, and pretending to watch the world series…I would LOVE to see all of you. Please bring family and friends!

I know we are promote “Paleo” dieting and “The Zone” but this is for a good cause. . . besides, if you scrape off all the toppings and don’t eat the bread, pizzas aren’t that bad for you. And Beer is always ‘good’. -jj



Take your medicine. It is good for you even if it tastes good.

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  • Mark L.

    I think it’s Mitchel’s big PT test, this next week. Good luck Mitchel!

  • Darren

    Beer isn’t Paleo. That’s it I quit.

  • Shannon Stornetta

    My sister, Holly, who has been visiting me this weekend (and who has been bringing it strong at the WODs) renamed the Shed: Hell Gym. Ha.