December 8, 2006
December 11, 2006

Great effort today. The workout was based around a single dumbell. Three rounds for time of:

Goblet Squats x15
Split Jerk x10/10
Renegade Row x10/10
Snatch x10/10
Turkish Get up x5/5
Jumprope 100 skips.

Extra motivation was a CFDC T Shirt (on everyones Christmas list) placed at the rafters at the top of the rope climb. Christian got the free T, in his first class no less.



  1. Moondog Mai says:

    Already mourned over on Jen’s blog, but it sounds like you guys had a blast yesterday!! I suck for missing it!! =(

    Got a question! Did you say there’ll be class on Christmas eve? I’m planning to rest this coming weekend and then trying to haul my arse out there for the class after that.

  2. Anonymous says:

    Tom et. al.,

    Thought you migh enjoy this link it outlines the Marine Corps New Functional fitness concept that is coming out. There is really nothing new in that one of the paragraphs might as well have been lifted from the Santa Cruz website.

    And as the Redskins season nears…yes, I know it has been over for a while…I will begin showing up to Sunday AM PT, I have missed it.,Fitness

    All the best,

  3. John Frazer says:

    Good workout yesterday. Looks like Jen mastered the exceedingly difficult Vertical Get Up.

  4. Anonymous says:


    My shoulders haven’t been the same since.