August 10, 2008

Today’s class was led by none other than Jen! Warm-up: Another Court “Warm-up” 4x5 BurpeesBroad Jumps down the courtsumo stretch) 4xCarioca down the court(sumo stretch) 4xPower skips down the court(sumo stretch) Workout: After doing the workout herself, Jen made us do a slightly modified version of the HQ’s WOD for […]
August 7, 2008

Sorry for the lack of post folks! You know how moving is! Since Tom’s out of the country for a while, Thursday classes will be covered by none other than the Red Viking (Alex)! Here’s what he had for us today. Warm-up: 3x… 10 PVC Shoulder Dislocates/pass-thrus100 skips (jump rope)10 […]
August 6, 2008

I’m off to Asia today, but classes will continue as scheduled. Any changes will be posted here, so keep checking the blog. As much as I love to travel, I really willmiss teaching you all for a few weeks. Tuesdays workout:5 rounds15 push press15 box jumps10 med ball cleans Remember, […]
August 3, 2008

**ANNOUNCEMENT** As mentioned in class, Tom will be away for a month starting Wednesday but classes will be held as regularly scheduled. So no worries, you’ll get your CFDC fix from trainers like Jen and Alex! Warm-up: 3x… 20 squats5 dive-bomer push-ups10 supermans/hyper extensions After the warm-up we walked through […]
July 30, 2008

“this isn’t fun at all!” My first lesson of class was not to demonstrate double unders while Steph is around. Having done two training sessions Tuesday afternoon, I went to eat with the Jiu Jitsu crew, then straight to class. After the warmup, I ran everyone through what was to […]
July 27, 2008

Today’s class was a special treat for two CFDC faithfuls. Not only was yesterday was Jen’s birthday but today was Reggie’s birthday as well. You know we had to celebrate! Warm-up: 39 reps…because Jen turned 39! squatspush-upslungessit-upsjumping pull-ups Workout I: As many rounds in 10 minutes of either… A. 5 […]
July 25, 2008

For Thursday’s class everything was done on the court. You know that means it was a tough one. After some calisthenics for the warm-up the class was divided into to two groups of 4 for the workout of the day. Workout: One person per station with three burpees in between […]
July 23, 2008

Surprisingly a few people who survived Sunday’s class showed up for class Tuesday. Those who missed out on Sunday got a nice treat in class too. After the warm-up we went straight into the workout. Here we can see Reggie modifying his squat to get back into action 3 weeks […]
July 21, 2008

Sunday’s workout came courtesy of Leo who is out in CA having the time of his life getting paid to do CrossFit!   He is serving in the US Navy, with the goal of becoming a SEAL, and is waiting for his BUDs class to start.  In the meantime he […]