August 3, 2016


Spotlight – Timothy Vold (#timvold)

CFVB’s resident rockstar, Tim Vold, celebrates two years at the gym this month. He’s turned into quite a stellar CrossFitter (his claim to fame was beating me once in a workout, but yesterday he beat Regionals athlete, Hans, by 1 meter!).

Tim brings intensity to each workout and seems to have fallen in love with the sport of fitness. Which makes total sense because he’s a rabid sports fan. Rob appreciates him because he in an expert on comic books and superheroes. I appreciate his great sense of humor. Many of you appreciated his man bun (R.I.P.).

Here’s more on #timvold…

Occupation: Self Employed Painter

Family: Dad – Kelly; Mom – Mona; Sister – Liz (mother of my beautiful niece); Brother – Ben; Sister – Rachel; Twin sisters – Hannah & Leah

Favorite CrossFit movement or workout: anything with rope climbs… Love the AMRAPs

Favorite cheat meal: Chickfila, Five Guys,

Ben&Jerrys “the tonight dough”….and cake.

Hobbies: Spending time with family and friends, watching/playing sports, playing guitar, and good tv shows

Little known fact about you: After playing

golf in high school and competitively, I played guitar in a heavy metal band (Still at Heart) for about 3 years. We played all over Florida and are still on iTunes to this day with our biggest fan base being in Australia.

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Workout of the Day
:05 (heats)
8 minute AMRAP:
5 power snatches Rx 115/75 M55+ 95/65
10 overhead squats Rx 115/75 M55+ 95/65
15 toes to bar

8 minute rest

Calorie bike
Wall balls 20/14
*10 minute time cap

1:00 each side internal supine twist
2:00 frog stretch
2 sets of 10 cat cows

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