Workout, Happening, and Updates at EAST VALLEY STRENGTH & CONDITIONING

WORKOUT OF THE DAY

W.O.D.s
August

Monday 11/6/23

CROSSFITBench Press8(L) 8(M) 8(MH) 8(H) For time:20-16-12-8-4DB Snatch 50/35 (alt arm)Pull-up _________________________________ STRONGFITCycle 4/Week 3EZ Bar Pullover & Press8(L) 8(M) 8(MH) 8(H) Complete with as

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W.O.D.s
August

Saturday 11/4/23

SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate shuttles with a partner) 4 rounds:40m Sled Push Shuttle 135/90(alternate shuttles with a partner) 3 rounds:60m Sled Push Shuttle

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W.O.D.s
August

Friday 11/3/23

CROSSFITTrap Bar Deadlift8(L) 5(M) 3(MH) 3(H) 8(M) For total calories + reps:5:00 Assault Bike4:00 Burpee to 6″3:00 DB Snatch 50/35 (alt. arms)2:00 Sit-up1:00 Box Jump

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W.O.D.s
August

Thursday 11/2/23

UPPER BODY“Countdown Sets”Chest Press “Countdown Sets”Front Pulldown “Countdown Sets”Shoulder Press “Countdown Sets”Seated Row “Countdown Sets”Seated Dip “Countdown Sets”Upright Row “Countdown Sets”Choose a weight that you

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W.O.D.s
August

Wednesday 11/1/23

CROSSFITPullover & Press8(L) 8(M) 8(MH) 8(H) 6 rounds for time with a partner:200m Row12 Wall Ball30 Double Under(Alt. rounds with partner – 6 rounds each)

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W.O.D.s
August

Tuesday 10/31/23

CROSSFITFront Squat5(L) 3(M) 3(MH) 2(H) AMRAP 10:0015 Push-ups50′ Farmer Carry 70/5310 Toes to Bar50′ Farmer Carry __________________________________ STRONGFITCycle 4/Week 2Machine Squat8(L) 8(M) 8(MH) 8(H) 3

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W.O.D.s
August

Monday 10/30/23

CROSSFITIncline Press8(L) 5(M) 3(MH) 3(H) 8(M) “Helen”3 rounds:400m Run21 Kettlebell Swing 53/3512 Pull-up ___________________________________ STRONGFITCycle 4/Week 2EZ Bar Pullover & Press8(L) 8(M) 8(MH) 8(H) Complete

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W.O.D.s
August

Saturday 3/28/23

SLEDS3 rounds:40m Backward Drag 90/4580m Shuttle Run40m Backward Drag(alternate shuttles with a partner) 80m Farmers Walk 3 rounds:40m Sled Pull 90/4580m Shuttle Run40m Sled Pull(alternate

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W.O.D.s
August

Friday 10/27/23

CROSSFITTrap Bar Deadlift8(L) 8(M) 5(MH) 5(H) AMRAP 12:002000/1600m Row*In the remaining time…Single-Arm Devil Press 50/35 (alt. arms) ______________________________ STRONGFITCycle 4/Week 1Romainian Deadlift8(L) 8(M) 8(MH) 8(H)

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W.O.D.s
August

Thursday 10/26/23

UPPER BODY21-15-9Chest PressSupinated Pulldown(no rest) 21-15-9Shoulder PressSeated Row(no rest) 21-15-9Dip (machine or bodyweight)Pullover(no rest) 21-15-9Rear Delt FlyPec Deck(no rest) 21-15-9Triceps ExtensionBiceps Curl(no rest) __________________________________ WEIGHTLIFTINGOpeners

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W.O.D.s
August

Wednesday 10/25/23

CROSSFITPullover & Press8(L) 8(M) 8(MH) 8(H) AMRAP 6:0010 Power Snatch 95/6530 Double Under (3:00 rest) AMRAP 6:0010 Power Clean 95/6530 Double Under ________________________________ STRONGFITCycle 4/Week

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W.O.D.s
August

Tuesday 10/24/23

CROSSFITFront Squat5(L) 5(M) 3(MH) 3(H) For time:50 Wall Ball 20/1450/40 Calorie Assault Bike50 Wall Ball ______________________________ STRONGFITCycle 4/Week 1Machine Squat8(L) 8(M) 8(MH) 8(H) 3 rounds:12

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W.O.D.s
August

Monday 10/23/23

CROSSFITIncline Press8(L) 8(M) 5(MH) 5(H) 3 rounds for time:400m Run21 Burpee to 6″12 Toes to Bar _______________________________ STRONGFITCycle 4/Week 1EZ Bar Pullover & Press8(L) 8(M)

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W.O.D.s
August

Saturday 10/21/23

SLEDSChoose weight:20m Sled Push Shuttle40m Sled Push Shuttle60m Sled Push Shuttle80m Sled Push Shuttle(alternate shuttles with a partner) Choose weight:20m Farmers Walk40m Farmers Walk60m Farmers

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W.O.D.s
August

Friday 10/20/23

CROSSFITTrap Bar Deadlift8(L) 8(M) 8(MH) 8(H) AMRAP 7:003-6-9-12-15-etc…Thruster 95/65Pull-up _____________________________ STRONGFITCycle 3/Week 3Trap Bar Bent Row8(L) 8(M) 8(MH) 8(H) Trap Bar Deadlift5(L) 5(M) 5(MH) 5(H)

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W.O.D.s
August

Thursday 10/19/23

UPPER BODYSupinated Pulldown8(L) 8(M) 8(MH) 8(H) Machine Dip8(L) 8(M) 8(MH) 8(H) Barbell Curl10(L) 10(M) 10(MH) 10(H) Skull Crusher10(L) 10(M) 10(MH) 10(H) Incline Dumbbell Curl3×12 (M)

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W.O.D.s
August

Wednesday 10/18/23

CROSSFITPullover & Press8(L) 8(M) 8(MH) 8(H) For total reps:5:00 Calorie Row3:00 Burpee3:00 Calorie Row2:00 Line-Facing Burpee1:00 Calorie Row1:00 Burpee Box Jump(no rest between AMRAPs) _____________________________

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W.O.D.s
August

Tuesday 10/17/23

CROSSFITFront Squat5(L) 5(M) 5(MH) 5(H) 4 rounds for time:10 DB Snatch 50/35 (Left Arm)45′ DB Overhead Walking Lunge 50/35 (Left Arm)10 DB Snatch (Right Arm)45′

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W.O.D.s
August

Monday 12/16/23

CROSSFITIncline Press8(L) 8(M) 8(MH) 8(H) For time:10-9-8-7-6-5-4-3-2-1Toes to BarKB Swing 53/35(200m Run every 3:00 starting at 0:00) ______________________________ STRONGFITCycle 3/Week 3Bench Press5(L) 5(M) 5(MH) 5(H)

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W.O.D.s
August

Saturday 10/14/23

SLEDSChoose weight:200m Backward Drag100m recovery Walk200m Sled Pull100m recovery Walk200m Sled Push ______________________________ WEIGHTLIFTINGSnatch70% 2×275% 1×180% 2×185% 5×1 Clean & Jerk70% 2×275% 1×180% 2×185% 3×1

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W.O.D.s
August

Friday 10/13/23

CROSSFITDeadlift8(L) 5(M) 3(MH) 3(H) For time:50/40 Calorie Assault Bike30 Dumbbell Power Clean 50/35 (two DB’s)10 Wall Walk _________________________________ STRONGFITCycle 3/Week 2Trap Bar Bent Row8(L) 8(M)

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W.O.D.s
August

Thursday 10/12/23

UPPER BODY4 rounds:No rest between exercises.8 Wide Grip Machine Shoudler Press8 Neutral Grip Machine Shoulder Press(alternate rounds with a partner) 4 rounds:No rest between exercises.8

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W.O.D.s
August

Wednesday 10/11/23

CROSSFITFor load:Every 1:00 for 10:00Odd – 2 Weighted Pull-upEven – 2 Weighted Dip 4 rounds for total reps:AMRAP 4:00400m Run15 Hand Release Push-upMax Reps Burpee

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W.O.D.s
August

Tuesday 10/10/23

CROSSFITBack Squat8(L) 5(M) 3(MH) 3(H) AMRAP 9:007 Toes to Bar10 DB Snatch 50/35 (alt. arms)35 Double Under ____________________________ STRONGFITCycle 3/Week 2Back Squat5(L) 5(M) 5(MH) 5(H)

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W.O.D.s
August

Monday 10/9/23

CROSSFITStrict Press8(L) 5(M) 3(MH) 3(H) 5 rounds for time:15/12 Calorie Row12 Thruster 75/55 _____________________________ STRONGFITCycle 3/Week 2Bench Press5(L) 5(M) 5(MH) 5(H) Dumbbell Incline Press8(L) 8(M)

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W.O.D.s
August

Saturday 10/7/23

SLEDSFor load:20yd Backward Drag 45/2520yd Backward Drag 90/4520yd Backward Drag 135/7020yd Backward Drag 180/190Continue format until failure….(add a plate each push. no rest between pushes)

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W.O.D.s
August

Friday 10/6/23

CROSSFITDeadlift8(L) 5(M) 5(MH) 5(H) 5 rounds for time:10 Overhead Squat 95/6530 Double Under ____________________________ STRONGFITCycle 3/Week 1Trap Bar Bent Row8(L) 8(M) 8(MH) 8(H) Trap Bar

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W.O.D.s
August

Thursday 10/5/23

UPPER BODY3 rounds:No rest between exercises8-12 Shoulder Press8-12 Pullover8-12 Dip(alternate rounds with a partner) 3 rounds:No rest between exercises8-12 Lat Pulldown8-12 Chest Press8-12 Low Row(alternate

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W.O.D.s
August

Wednesday 10/4/23

CROSSFITFor load:Every 1:00 for 10:00Odd – 3 Weighted Pull-upEven – 3 Weighted Dip 20 rounds for time:5 Calorie Row3 Toes to Bar1 Wall Walk __________________________

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W.O.D.s
August

Tuesday 10/3/23

CROSSFITBack Squat8(L) 5(M) 5(MH) 5(H) For time:400m Run21 Power Clean 135/9521 Burpee Over the Bar400m Run15 Power Clean15 Burpee Over the Bar400m Run9 Power Clean9

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W.O.D.s
August

Monday 10/2/23

CROSSFITStrict Press8(L) 5(M) 5(MH) 5(H) For time:50 Calorie Row50′ Plate Push50 Kettlebell Swing 53/3550′ Plate Push50 Sit-up50′ Plate Push50 Wall Ball Shot 20/1450′ Plate Push50

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W.O.D.s
August

Saturday 9/30/23

SLEDS2 rounds:40m Sled Push Shuttle 135/9060m Sled Push Shuttle80m Sled Push Shuttle(alternate shuttles with a partner) 40m Farmers Walk Shuttle 70/4460m Farmers Walk Shuttle80m Farmers

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W.O.D.s
August

Friday 9/29/23

CROSSFITDeadlift8(L) 8(M) 8(MH) 8(H) AMRAP 7:007 Thruster 95/657 Pull-up7 Box Jump 24/20 ___________________________ STRONGFITCycle 2/Week 3Deadlift8(L) 3×8(M) Leg Press12(L) 3×12(M) Back Extension3×15 (0) For time:10-15-20-25Cal

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W.O.D.s
August

Thursday 9/28/23

UPPER BODYSupinated Pulldown8(L) 8(M) 8(MH) 8(H) Machine Dip8(L) 8(M) 8(MH) 8(H) EZ Bar Biceps Curl10(L) 10(M) 10(MH) 10(H) EZ Bar Overhead Triceps Extension10(L) 10(M) 10(MH)

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W.O.D.s
August

Wednesday 9/27/23

CROSSFITFor load:Every 1:00 for 10:00Odd – 3 Weighted Pull-upEven – 3 Weighted Dip 4 rounds for reps:AMRAP 4:00400m Run40yd Sled Push 180/90Max Calorie Assault Bike

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W.O.D.s
August

Tuesday 9/26/23

CROSSFITBack Squat8(L) 8(M) 8(MH) 8(H) For time:30 Power Clean 135/9550 Burpee Over the Bar150 Double Under ____________________________ STRONGFITCycle 2/Week 3Back Squat8(L) 8(M) 8(MH) 8(H) 2

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W.O.D.s
August

Monday 9/25/23

CROSSFITStrict Press8(L) 8(M) 8(MH) 8(H) 5 rounds for time:9 Toes to Bar15 Push-up21 Calorie Row _____________________________ STRONGFITCycle 2/Week 3Bench Press8(L) 8(M) 8(MH) 8(H) Bent Barbell

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W.O.D.s
August

Saturday 9/23/23

SLEDS3 rounds:40m Backward Drag 90/4580m Shuttle Run40m Backward Drag(alternate shuttles with a partner) 80m Farmers Walk 3 rounds:40m Sled Pull 90/4580m Shuttle Run40m Sled Pull(alternate

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W.O.D.s
August

Friday 9/22/23

CROSSFITFor load:Overhead Squat 2-2-2-2-2 10 rounds for time:1 Rope Climb20yd Sled Push 225/135 _____________________________ STRONGFITCycle 2/Week 2Deadlift8(L) 3×8(M) Leg Press12(L) 3×12(M) Back Extension3×15 (0) For

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W.O.D.s
August

Thursday 9/21/23

UPPER BODYChest Press8(L) 8(M) 8(MH) 8(H) Seated Row8(L) 8(M) 8(MH) 8(H) 2 rounds:Run the RackArnold Press 2 rounds:Run the RackSupinated Pulldown 2 rounds:Run the RackDumbbell

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W.O.D.s
August

Wednesday 9/20/23

CROSSFITFor total reps:Every 1:00 for 10:00Odd – Strict Pull-upEven – Strict Dip(choose reps prior to start – unbroken) 7 rounds for total reps:AMRAP 2:30200m Run10

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W.O.D.s
August

Tuesday 9/19/23

CROSSFITFor load:Power Snatch 2-2-2-2-2(make consistent increases) 5 rounds for time:10 Toes to Bar20 DB Snatch 50/3540 Double Under _____________________________ STRONGFITCycle 2/Week 1Back Squat8(L) 8(M) 8(MH)

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W.O.D.s
August

Monday 9/18/23

CROSSFITDumbbell Bench Press12(L) 10(M) 8(MH) 6(H) For time:30 Pull-up40 Push-up50 Air Squat60/48 Calorie Row50 Air Squat40 Push-up30 Pull-up _________________________________ STRONGFITCycle 2/Week 1Bench Press8(L) 8(M) 8(MH)

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W.O.D.s
August

Saturday 9/16/23

SLEDS“The Prowler Challenge”8 rounds:40m Sled Push (180/135)(rest 1:00) _____________________________ WEIGHTLIFTINGClean from blocks70% 4×2 Push Press90% 4 sets of 4 Back Squat90% 4 sets of 4

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W.O.D.s
August

Friday 9/15/23

CROSSFITFor load:Overhead Squat 3-3-3-3-3 5 rounds for total reps:AMRAP 3:003 Parallette Passthrough6 Russian KB Swing 70/539 Wall Ball 20/14(1:00 rest between AMRAPs) ___________________________________ STRONGFITDeadlift8(L) 3×8(M)

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W.O.D.s
August

Thursday 9/14/23

UPPER BODYIncline Press6(H) 12(MH) 25(M)(start with a couple of warm-up sets) Pec Deck3×15 (M) Machine Dip6(H) 12(MH) 25(M)(start with a couple of warm-up sets) Lat

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W.O.D.s
August

Wednesday 9/13/23

CROSSFITFor total reps:Every 1:00 for 10:00Odd – Strict Pull-upEven – Strict Dip(choose reps prior to start – unbroken) For time:30 DB Thruster (2xDB) 50/35100 Double

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W.O.D.s
August

Tuesday 9/12/23

CROSSFIT For load: Power Snatch 3-3-3-3-3(make consistent increases) For time:9-12-15-12-9Pull-upDeadlift 225/155Burpee Over the Bar _______________________________ STRONGFIT Back Squat 8(L) 8(M) 8(MH) 8(H)  2 rounds: No rest between exercises.12 Hamstring Curl 8

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W.O.D.s
August

Monday 9/11/23

CROSSFIT Dumbbell Bench Press6(L) 6(M) 6(MH) 6(H) 2 rounds for time:500/400m Row20 Handstand Push-up20 Toes to Bar20 Box Jump Over 24/20500/400m Row(rest 3:00 between rounds) __________________________

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W.O.D.s
August

Saturday 9/9/23

SLEDSFor time:400m Sled Push 115/70200m Recovery Walk 400m Sled Pull 115/70 _______________________ WEIGHTLIFTING Clean from blocks70% 4×2  Push Press 80% 6 sets of 2 Back Squat 80% 6 sets

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W.O.D.s
August

Friday 9/8/23

CROSSFIT For load: Overhead Squat 4-4-4-4-4 6 rounds for time:500/400m Assault Bike15 Sit-up9 Power Clean 115/753 Wall Walk _________________________________ STRONGFIT Cycle 1/Week 3Dumbbell Romanian Deadlift 3×8 (M)  Machine Squat 3×10

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W.O.D.s
August

Thursday 9/7/23

UPPERBODY “Countdown Sets”Incline Press  “Countdown Sets”Wide Grip Pulldown  “Countdown Sets”Decline Press  “Countdown Sets”Seated Row  “Countdown Sets”Triceps Extension  “Countdown Sets”Biceps Curl  “Countdown Sets”Choose a weight that you

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W.O.D.s
August

Wednesday 9/6/23

CROSSFIT For total reps:Every 1:00 for 10:00Odd – Strict Pull-upEven – Strict Dip(Choose reps prior to start – unbroken) 3 rounds for time:20 Single-Arm DB Thruster

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W.O.D.s
August

Tuesday 9/5/23

CROSSFIT For load: Power Snatch 4-4-4-4-4(make consistent increases) For time:50 Sit-up 500m Row50 KB Swing 53/35500m Row50 KB Swing 53/35500m Row50 Sit-up  _______________________________ STRONGFIT Cycle 1/Week 3Leg Press 4×8 (M) 

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W.O.D.s
August

Monday 9/4/23

CROSSFIT Dumbbell Bench Press8(L) 8(M) 8(MH) 0(H)  AMRAP 12:002-4-6-8-10-etc…Pull-upBurpee*30 Double Unders after each round _____________________________ STRONGFIT Cycle 1/Week 3Dumbbell Bench Press4×8 (M) *follow each set with 15 band

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W.O.D.s
August

Saturday 9/2/23

SLEDS3 rounds: 20m Sled Push Shuttle (115) 40m Shuttle Run 20m Sled Push Shuttle40m Shuttle Run20m Sled Push Shuttle100m Walk 40m Sled Push Shuttle (70) 80m Shuttle Run40m Sled

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W.O.D.s
August

Friday 9/1/23

CROSSFIT For load: Overhead Squat 5-5-5-5-5(make consistent increases) For time:1500m Assault Bike-then-3 rounds:5 Power Clean 155/10530 Wall Ball 20/141:00 Plank ____________________________ STRONGFIT Cycle 1/Week 2Dumbbell Romanian Deadlift 3×8 (M) 

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W.O.D.s
August

Thursday 8/31/23

UPPER BODY 3 rounds: No rest between exercises.8-12 Incline Press 8-12 Seated Row 8-12 Decline Press (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Lat Pulldown 8-12 Chest Press 8-12

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W.O.D.s
August

Wednesday 8/30/23

CROSSFIT Every 1:00 for 10:00Odd – Strict Pull-upEven – Strict Dip(Choose reps prior to start – unbroken) AMRAP 20:00200m Farmer Carry 53/35200m Run2 Rope Climb20 Push-ups

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W.O.D.s
August

Tuesday 8/29/23

CROSSFIT For load: Power Snatch 5-5-5-5-5(make consistent increases) For time:750/600m Row40 DB Snatch 50/35500/400m Row40 DB Lunge Steps 50/35250/200m Row40 DB Goblet Squat __________________________ STRONGFIT Cycle 1/Week 2Leg

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W.O.D.s
August

Monday 8/28/23

CROSSFIT Dumbbell Bench Press10(L) 10(M) 10(MH) 10(H)  AMRAP 7:007 Shoulder to Overhead 115/757 Toes to Bar (3:00 Rest) AMRAP 7:007 Burpee to 6″7 Calorie Assault Bike

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W.O.D.s
August

Saturday 8/26/23

SLEDS3 rounds for distance:Round 1: Backward DragRound 2: PullRound 3: Push:10 Sled :50 Rest :20 Sled :40 Rest :30 Sled :30 Rest :40 Sled :20 Rest :50 Sled 200m Recovery Walk  ___________________________ WEIGHTLIFTING Clean from

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Friday 8/25/23

CROSSFIT For load:Push Press 3-3-3-3-3(make consistent increases)  AMRAP 15:0060/48 Calorie Assault Bike (buy-in)-then in remaining time-8 Russian KB Swing 70/4424 Double Under8 Parallette Passthrough24 Double Under

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W.O.D.s
August

Thursday 8/24/23

UPPER BODY Machine Shoulder Press 4×12 (M)  Wide Grip Pulldown 4×12 (M)  Machine Dip 4×12 (M)  Cable Seated Row 4×12 (M)  Overhead Triceps Extension 4×12 (M)  EZ Bar Biceps Curl 4×12 (M) 

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W.O.D.s
August

Wednesday 8/23/23

CROSSFIT Seated Row 10(L) 8(M) 6(MH) 4(H)  3 rounds for time:50′ DB Walking Lunge (1xDB) 50/3535 Sit-up20 Pull-up5 Wall Walk ________________________________ STRONGFIT Close Grip Chest Press 4×12 (M)  3

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W.O.D.s
August

Tuesday 8/22/23

CROSSFIT For load: Power Clean 3-3-3-3-3(make consistent increases)  5 rounds for time:7 Hang Power Clean 135/9514 Burpee Over the Bar _______________________________ STRONGFIT Leg Press 4×12 (M)  Split Squat 2×8 (M)

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W.O.D.s
August

Monday 8/21/23

CROSSFIT Bench Press10(L) 8(M) 5(MH) 3(H)  “Karen”For time:150 Wall Ball 20/14 ______________________________ STRONGFIT Dumbbell Bench Press4×12 (M) *follow each set with 15 band pull apart. 3 rounds: No rest

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W.O.D.s
August

Saturday 8/19/23

SLEDS3 rounds:Round 1: Backward DragRound 2: Pull Round 3: Push 40m Sled 135/90(rest 1:00)40m Sled (rest :45)40m Sled (rest :30)40m Sled (rest :15)40m Sled *200m recovery walk

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W.O.D.s
August

Friday 8/18/23

CROSSFIT For load:Push Press 4-4-4-4-4(make consistent increases)  “Diane”For time:21-15-9Deadlift 225/155Handstand Push-up _________________________________ STRONGFIT Testing Trap Bar Deadlift Build to 1RM Weighted Chin-up Build to 1RM  Chin-up (body weight) Max Reps  AMRAP

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W.O.D.s
August

Thursday 8/17/23

Upper Body Chest Press6×6 (constant load)(rest :20 between sets)  Peck Deck 12(L) 12(M) 12(H)  Machine Dip 6×6 (constant load)(rest :20 between sets)  Supinated Pulldown 6×6 (constant load)(rest :20 between

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W.O.D.s
August

Wednesday 8/16/23

CROSSFIT Seated Row 12(L) 10(M) 8(MH) 6(H)  AMRAP 12:006 Box Jump Over 24/209 Toes to Bar12 Hand Release Push-up__________________________ STRONGFIT Testing Barbell Shoulder Press Build to 1RM Weighted Dip Build to

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W.O.D.s
August

Tuesday 8/15/23

CROSSFIT For load: Power Clean 4-4-4-4-4(make consistent increases)  For time:1000/800m Row50 KB Swing 53/3550 Burpee1000/800m Row ______________________________ STRONGFIT Testing Back Squat Build to 1RM For time:Wall Sit Hold  Hamstring Curl 3×12

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W.O.D.s
August

Monday 8/14/23

CROSSFIT Bench Press8(L) 8(M) 5(MH) 5(H) *follow each set with 15 band pull apart. 3 rounds for time:21 Wall Ball 20/1415 Pull-up90 Double Under ______________________________ STRONGFIT Testing Bench Press Build

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W.O.D.s
August

Saturday 8/12/23

SLEDS20:00 for distance:Move the sled anyhow 135/90(share work with a partner) ________________________________ WEIGHTLIFTING Snatch 70% 3×3  Clean + Jerk 70% 3(2+2)  Push Press 4×4 (M)  Back Squat 70% 4×4  “Most

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W.O.D.s
August

Friday 8/11/23

CROSSFIT For load:Push Press 5-5-5-5-5*follow each set with 15 band pull apart(make consistent increases)  For time:30 Toes to Bar50 Calorie Row70 Wall Ball 20/1490 Double Under

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W.O.D.s
August

Thursday 8/10/23

UPPER BODY 3 rounds: No rest between exercises.8-12 DB Incline Press8-12 Pec Deck 8-12 Decline Press (alternate rounds with a partner)  3 rounds: No rest between exercises.8-12 Lat Pulldown 8-12 Rear

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W.O.D.s
August

Wednesday 8/9/23

CROSSFIT For load: Power Clean 5-5-5-5-5(make consistent increases)  Every 1:00 for 15:00Min 1: 3 Rope Climb Min 2: 10 Single-Arm Devil Press 50/35Min 3: 15 Box Jump 24/20 

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W.O.D.s
August

Tuesday 8/8/23

CROSSFIT Seated Row 15(L) 12(M) 10(MH) 8(H)  4 rounds for time: 50′ Waiers Carry 53/3550′ Plate Push 45/2520 Push-up (feet on plate)200m Run with Plate 45/25 _______________________________ STRONGFIT Cycle

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W.O.D.s
August

Monday 8/7/23

CROSSFIT Bench Press8(L) 8(M) 8(MH) 8(H)  AMRAP 7:007 Power Clean 115/757 Front Squat 115/757 Shoulder to Overhead 115/75 _______________________________ STRONGFIT Cycle 6/Week 3Bench Press 8(L) 5(M) 1(MH) 3(H) 

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W.O.D.s
August

Saturday 8/5/23

SLEDS80m Backwards Sled Drag 135/90 4 rounds: 40m Sled Push Shuttle 135/90(alternate shuttles with a partner)  80m Backwards Sled Drag 135/90 4 rounds: 40m Sled Push Shuttle

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W.O.D.s
August

Friday 8/4/23

CROSSFIT 4 rounds:5 Weighted Pull-up 10 Seated Row (rest as needed between rounds)  AMRAP 9:003-6-9-12-15-etc…Toes to BarClean & Jerk 115/75 ________________________________ STRONGFIT Cycle 6/Week 2Barbell Bent Row 8(L) 8(M)

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W.O.D.s
August

Thursday 8/3/23

UPPER BODY Close Grip Dynabody Power Press 10(L) 10(M) 10(MH) 10(H)  3 rounds: No rest between exercises.8 Wide Grip Machine Shoulder Press 8 Neutral Grip Machine Shoulder Press (alternate rounds

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W.O.D.s
August

Wednesday 8/2/23

CROSSFIT Dumbbell Pullover 12(L) 10(M) 8(MH) 6(H)  5 rounds for total reps:AMRAP 3:003 Deadlift 275/1856 Burpee Over the Bar24 Double Under _________________________________ STRONGFIT Cycle 6/Week 2Barbell Shoulder Press 8(L)

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W.O.D.s
August

Tuesday 8/1/23

CROSSFIT Reverse Lunge 8(L) 6(M) 4(MH)  For time:20/15 Calorie Row20 Pull-up20/15 Calorie Row20 Thruster 95/6520 Pull-up20/15 Calorie Row20 D-Ball Over the Shoulder 100/8020 Thruster20 Pull-up20/15 Calorie Row

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W.O.D.s
August

Monday 7/31/23

CROSSFIT Standing Shoulder Press8(L) 5(M) 3(MH) 3(H)  5 rounds for time:12 Calorie Assault Bike 8 Single-Arm Devil Press 50/3512 Box Jump 24/204 Parallette Pass Through  ______________________________ STRONGFIT Cycle

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W.O.D.s
August

Saturday 7/29/23

SLEDS3 rounds: (choose weight)80m Sled Push Shuttle (alternate shuttles with a partner)  Choose weight:20m Farmers Walk 40m Farmers Walk 60m Farmers Walk 80m Farmers Walk 60m Farmers Walk 40m Farmers Walk 20m

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W.O.D.s
August

Friday 7/28/23

CROSSFIT4 rounds:5 Weighted Pull-up 10 Seated Row (rest as needed between rounds)  3 rounds for time:50′ DB Walking Lunge (1xDB) 50/3515 Deadlift 185/125500/400m Row ___________________________ STRONGFIT Cycle 6/Week

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W.O.D.s
August

Thursday 7/27/23

UPPER BODY Chest Press 4×12 (M)  Supinated Pulldown 4×12 (M)  Decline Chest Press 4×12 (M)  Cable Seated Row 4×12 (M)  3 rounds: No rest between exercises.12 Pec Deck 12 Rear Delt Fly (alternate

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W.O.D.s
August

Wednesday 7/26/23

CROSSFIT Dumbbell Pullover 8(L) 8(M) 8(MH) 8(H)  AMRAP 20:0015 KB Swing 53/359 Pull-up3 Wall Walk ________________________________ STRONGFIT Cycle 6/Week 1 Barbell Shoulder Press 8(L) 8(M) 8(MH) 8(H)  Pullover & Press 8(L)

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W.O.D.s
August

Tuesday 7/25/23

CROSSFIT Reverse Lunge 6(L) 6(M) 6(MH)  For time:5 Wall Ball Shot 20/1410 Burpee Box Jump Over 10 Wall Ball Shot 10 Burpee Box Jump Over 15 Wall Ball Shot 10 Burpee

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W.O.D.s
August

Monday 7/24/23

CROSSFIT Standing Shoulder Press8(L) 8(M) 5(MH) 5(H)  3 rounds for time:500m Row 15 Push-up30 DB Snatch 50/3515 Push-up _____________________________ STRONGFIT Cycle 6/Week 1 Bench Press 8(L) 8(M) 8(MH) 8(H)  9-12-15

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W.O.D.s
August

Saturday 7/22/23

SLEDS Choose weight: 200m Backward Drag 100m recovery Walk 200m Sled Pull 100m recovery Walk 200m Sled Push  ____________________________ WEIGHTLIFTING Snatch 70% 2×2 75% 1×1 80% 1×185% 2×190% 3×1  Clean + Jerk 70% 1×275% 1×1 80% 2×1 85%

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W.O.D.s
August

Friday 7/21/23

CROSSFIT 4 rounds: 5 Weighted Pull-up 10 Seated Row (rest as needed between rounds)  AMRAP 7:003-6-9-12-15-18-etc…Power Clean 135/95Burpee Over the Bar _______________________ STRONGFIT Cycle 5/Week 3Deadlift 8(L) 5(M) 1(MH) 3(H)  Single-Arm

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W.O.D.s
August

Thursday 7/20/23

UPPERBODY 3 rounds: No rest between exercises.8 Wide Grip Machine Chest Press8 Neutral Grip Machine Chest Press(alternate rounds with a partner)  3 rounds: No rest between exercises.8 Behind

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W.O.D.s
August

Wednesday 7/19/23

CROSSFIT Dumbbell Pullover 15(L) 12(M) 10(MH) 8(H)  For time:80/60 Calorie Assault Bike60 Push-up40 DB Snatch 50/3520 Pull-up __________________________ STRONGFIT Cycle 5/Week 3Dumbbell Shoulder Press 8(L) 8(M) 8(MH) 8(H)  3

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W.O.D.s
August

Tuesday 7/18/23

CROSSFIT Reverse Lunge 8(L) 8(M) 8(MH)  AMRAP 12:00250m Row7 Single Arm DB Thruster 50/35 (left)7 Single Arm DB Thruster 50/35 (right)35 Double Under ___________________________ STRONGFIT Cycle 5/Week 3Box

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W.O.D.s
August

Monday 7/17/23

CROSSFIT Standing Shoulder Press8(L) 8(M) 8(MH) 8(H)  For time:15-12-9-6-3Bench Press 135/95Toes to BarRussian KB Swing 70/44 _______________________________ STRONGFIT Cycle 5/Week 3Bench Press8(L) 6(M) 4(MH) 2(H)  Pullover 8(L) 8(M)

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Saturday 7/15/23

SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle 20yd Sled Push Shuttle40yd Sled Push Shuttle 20yd Sled Push Shuttle(alternate shuttles with a partner)  200m Recovery Walk  40yd

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W.O.D.s
August

Friday 7/14/23

CROSSFIT Seated Row 12(L) 10(M) 8(MH) 6(H)  For time:30-20-10Hang Power Clean 95/65Pull-up _____________________________ STRONGFIT Cycle 5/Week 2Deadlift 5(L) 5(M) 1(MH) 5(H)  Single-Arm Seated Row8(L) 8(M) 8(H)  3 rounds: No rest

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GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

Paige Carpenter

COACH

My love for fitness began 12 years ago playing volleyball. This sport showed me the importance of having a community and how working as a team pushes us to be the best version of ourselves. I went on to play 2 years at the collegiate level which further inspired me to follow my dreams of becoming a personal trainer and sparked my passion for nutrition. I’m excited to help you through your wellness journey whether it’s weight loss, strength and conditioning, pre and post natal fitness, and/or nutrition. My mission is to ensure that you live a longer, healthier, and happier life.

CERTIFICATIONS

ISSA Ante and Post Natal
NASM CPT
NASM Certified Nutrition Coach

ANDREW FOX

COACH

Coming soon…

BECKY HUSS VASEY

COACH

Having had no athletic background, I discovered CrossFit/Olympic weightlifting as a masters athlete. I developed an instant love of fitness and lifting, and it was life-changing for me and my family. My interest in wellness and my passion for teaching children inspired Iron Kidz—a fitness program for children and teens to learn foundational principles for health, fitness, and lifting. I am a full-time RN and a mom of three busy kids. I coach and compete when time allows. I love my CrossFit community like family and spend most of my free time with the friends and coaches I’ve met in the last eight years.

Education

Bachelor of Science in Nursing Grand Canyon University

CERTIFICATIONS

American Open 2012, 2014
American Masters 2013, 2014
Masters Nationals 2012, 2015

CHARLIE MOLINA

COACH

Charlie grew up competing in wrestling throughout high school and college. After graduation, his desire to compete did not diminish and he continued with Brazilian Jujitsu, earning his Muay Thai shorts through Fairtex. In 2007, his friend Brian Garmon introduced Crossfit as the fitness program for clients at their work and asked him to assist. This introduction changed his life. Charlie has extensive experience working with de-conditioned and special needs populations which has aided him in developing into an attentive and patient coach who thoroughly enjoys helping those under his watch meet their personal goals. Safety, functionality, and then intensity are mottos that he preaches in his 101 classes.

Education & Certifications

Bachelor Science Psychology Adams State College 1999
Master Science Psychology University of Phoenix 2010
Level 1 certified crossfit coach 2008 re-certified 2011
Crossfit mobility certified 2010
Crossfit kettlebell certified 2009

CHRIS SKOWRONSKI

COACH

Chris is originally from a small ranching town in the foothills of Northern California where there’s not much to do but lift weights and play football! He joined the Navy in 2010 and was fortunate enough to deploy twice to the Arabian Gulf and then forward deployed to Guam (in the Marianas Islands) for the remainder of his service. Along the way he helped his fellow service members to pass physical fitness standards as well as helped others learn the benefits of heavier resistance training. Stating “There’s more to life than running!” In 2016 he left the military to pursue a Sport Science degree from Arizona State University, and will graduate in Fall 2020. Chris has continuously grown his coaching skills since 2016 by becoming certified as a trainer, starting a strength training company, Ragnarok Performance, and is currently interning at ASU Sport Performance and East Valley Strength & Conditioning.

Chris prides himself on being a strong geek, “I love to lift things up and put them down, but I will also watch the original Star Wars, or play video games if there’s time!” Currently he likes to compete in Strongman events throughout the year, with a recent best of a second place finish February 2020. Powerlifting is another love of his, but will admit it’s been a while since his last formal competition. However, he hopes to change that soon!

Education & Certifications

Bachelor Sports Science Arizona State University
National Strength & Conditioning Associated, CSCS 2021
ISSA Certified

SAM LEEHE

COACH

I’ve been a personal trainer since 2008. I’ve helped people lose weight and keep it off; gain weight and strength; get ready for CrossFit, weightlifting, and powerlifting competitions; and I’ve helped a lot of people become fitter and healthier. Everyone has the potential to be where they want to be; sometimes they need a helping hand to get there. I’ve been able to provide that through nutritional counseling, skill work, personal programming, and everything in between.

Education

Currently pursing a degree in nutrition

CERTIFICATIONS

CrossFit Level 1 since 2010
CrossFit Level 2 since 2019
CrossFit Weightlifting Level 2 since 2014
CrossFit Mobility and Movement since 2013
USAW-1 since 2013

AUGUST SCHMIDT

OWNER/COACH

The two things that I love most about coaching are the people and the beauty of the sport. Everything boils down to relationships; the coach-athlete relationship is very special. A coach has the privilege of mentoring athletes, and the right coach can be a life-changing influence. Coaches have the opportunity to teach people how to approach problems, and how to work in structured and focused ways towards accomplishing their goals. Possibly most important of all, the coach creates the culture of the team. The coach can teach athletes how to treat people, how to build people up, and how to create a culture for the betterment of everyone on the team.

Education

Bachelor of Science, Auburn University 1997
Master of Education, Northern Arizona University 2005

CERTIFICATIONS

National Strength & Conditioning Association, CSCS 2000
USA Weightlifting Club Coach, 2001
CrossFit Level 1 Instructor, 2009
USA Weightlifting National Coach, 2012
Iron Athlete Weightlifting Coach, 2016

COACHING Experience

Regional Team Coach (EVCF) 2013, 2014, 2015, 2016, 2017, 2018
CrossFit Games Team Coach (EVCF) 2014
CrossFit Games Masters Athlete (Bruce Briggs) 2018

Athletic BACKGROUND

USA Weightlifting Masters National Record Holder: Snatch 130kg & Total 287kg (105kg 40-44)
5 x American Masters Weightlifting Champion: 2012, 2013, 2014, 2015, 2016
5 x American Masters – Best Lifter (2 x 35-39yrs, 3 x 40-44yrs)
United States Powerlifting Association Masters State Record Holder: Back Squat 232.5kg, Bench Press 168kg, Deadlift 280kg, Total 680.5kg (100kg 45-49)

IPL World Championships 3rd Place Masters (45-49) 2022

USPA Masters National Champion 100kg (45-49) 2023

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

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Location:

8 N Roosevelt Ave Chandler Arizona 85226

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