September 7, 2008

Warm-up: 800m/Block Run Workout: “Tom” – Jen’s creation. Complete 5 rounds for time. 5 DB Deadlifts10 DB Renegade Rows5 DB Hang Cleans10 Tuck Jumps5 DB Push Jerks10 Push-ups15 Squats Post loads and time to comments. Finisher: 800m/Block Run Keep an eye on the blog for the status of the Sunday […]
September 5, 2008

[Insert Your Caption Here] Alex is baaaaaaaaaaaaaack! Warm-up: 3 times through 5 pull-ups5 dips10 push-ups10 squats Once that’s been completed, hit the court for 6 shuttle runs. Workout I: Overhead Squats with a Twist Using 95# for the guys and 65# for the ladies, complete as many reps as possible […]
September 3, 2008

No disappointment for the first workout of September. Warm-up: 3x… 10 PVC Shoulder Dislocates10 PVC Overhead Squats5 Dive-Bomber Push-ups10 Supermans10 Scorpions Workout: “The Dirty Thirty” Complete the following in any order for time: 30 Squats30 Burpees30 Pull-ups30 Ball Slams30 Sit-ups30 KB Swings30 Box Jumps30 Knees to Elbows30 cals on the […]
August 31, 2008

Warm-up: Complete 3x… 5 push-ups20 jumping jacks10 supermans Workout I: On the Court, 5x for time… 40 SquatsBall Toss (use med-ball, toss down the Court)15 Wall Ball ShotsOverhead Lunge (use med-ball, down the court) Workout II: Outside, 5x for time… 20 Box Jumps 10 *CF Honest* Push-ups Finisher: Group Pic! […]
August 30, 2008

Are you ready for Sunday??? All classes are on and I (Jen) will be the trainer. Please call or email me if you have any questions. 571-276-6748 . .
August 29, 2008

With the summer practically over, classes have gotten smaller again. You know that just means there’s more work to go around. Steve O. took charge of Thursday’s class and had us warm-up with Jeremy first. Warm-up: “Jeremy” 21-15-9 reps of… Overhead Squat with PVCBurpees And you better believed we timed […]
August 27, 2008

How awesome is Steve O. for stepping up to the plate and whipping up a workout in minutes when we realized we were trainer-less? Another CFDC session led by Steve means the workout wasn’t a walk in the park. Nowhere NEAR a walk in the park… Warm-up: Do your own […]
August 24, 2008

Jen was back to lead the Sunday classes! Even after co-hosting her DodgeballFest yesterday, Jen was able to lead us through one hell of a class this morning. Warm-up: Back on the Court Power Skip down and backBroad Jump downLunge back20 squats (not for speed, focus on form)10 wall squats […]
August 23, 2008

Elements is on for 9am this Sunday! I hope to see you there! . .