December 19, 2008

**FINAL REMINDER!!!** The CFDC Holiday Party/Pot Luck is THIS SATURDAY starting at 7:45pm! Bring food and be merry! Directions to host tuba Steve’s place are here. Goodness that looks good. Is this for us Steve??? Warm-up: 3x thru 10 squats10 sit-ups5 push-ups Workout I: Complete as many rounds as possible […]
December 17, 2008

Some folks were still feeling it from Sunday’s class, so Tuesday’s class focused on mostly strength work with a little special something at the end. Warm-up: 21-15-9 reps of PVC ThrustersSit-upsSupermans Strength Work: Strict Press 5×5 Once again, pretty self-explanatory. Work up to your 5RM on the press! Remember to […]
December 14, 2008

**ANNOUNCEMENT** The CFDC Holiday Party is on for Saturday evening! Start arriving around 7:45pm and don’t forget to bring some goodies! Tub’s place can be found here! Warm-up: 3x thru10 Squats10 push-ups10 sit-ups10 hyperextensions Workout I: Back Squat 5×5 Self explanatory! Work up to your 5RM! Workout II: A Truly […]
December 12, 2008

**ANNOUNCEMENT** Having the Winter Party on the 21st is a no-go! A note from tuba Steve: “guys, you’ve all heard the rumors and now you know its true: tuba is a douche, and here’s why: i have to change the date of the xfit-xmas-potluck-eat-all-you-can-for-time at my haus. i got called […]
December 10, 2008

Talk about No Excuses! Warm-up Yeah, I skipped out on this and didn’t catch a pic of the white board before it was erased. Bear with me. 10 reps(?), 3x thru Shoulder DislocatesPush-ups 10 reps(?), 3x thru Max Pull-upsSquatsSupermansSamson Stretch Workout Using a single DB equaling approximately a quarter of […]
December 8, 2008

Well, in the last entry I asked for any vacation pics and someone actually responded! “yo m-ko: heres a pic of what i do when im on vacation at the beach at my sistahs haus! human turkish get up party tricks!” -tubs Nice!! Thanks Steve!! . .
December 7, 2008

Tom demonstrating what Crossfitters do during their vacations. Now is this Fran or just some jerk workout?? Nice lifting Tom! Anyone else has vacation pictures like these to share? ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ With a lot of the warm-up dedicated to getting those wrists warm and ready, you knew the first part of […]
December 5, 2008

**ANNOUNCEMENT** December 21st CFDC will be having it’s first annual “Winter Solstice” party hosted by none other than Tuba Steve! Dec 21 = solstice, get it? It’ll be held after class. Keep an eye on the blog and comments for more details! And don’t by shy, bring some goodies for […]
December 3, 2008

Nice work on Tuesday everyone. Before I get into the specifics I wanted to repost part of a comment that Reggie had made in the previous entry. It’s Reggie’s 2yr Crossfit Anniversary and here’s what he has to say: “On a personal note, happy second CrossFit anniversary to…me! 🙂 In […]