July 16, 2007
July 17, 2007

This past Sunday was Dumbbell Hell!

5 divebomb push ups
10 squats
25 Jumping Jacks
10 squats
10 burpees

Workout: Complete the circuit as many times in 6 minutes for a total of 4 rounds.

5 DB cleans
4 split jerks
3 db high pulls
2 thrusters
1 DB burpee

Here you have Maiko with her A+ form!

BIG Joe of Crossfit DC and our guest Shira From crossfit Oakland!

Steve going all out as he does each and every time he comes to CFDC.

Then the aftermath, the fallout, the wounded, the end of the chaos!!

Fred seems to always be on the floor when we take pictures of him….what’s the deal?



  1. ahoar says:

    Fred being on the floor may have something to do with the 20 lb vest he was wearing. I don’t usually have nice things to say about Fred, but I’ll give it to him this time.

  2. John Frazer says:

    This would not have been good for my “wounded knee,” but based on the pictures, I’m sorry I missed it. Hope to make it back soon.

  3. Anonymous says:

    Great new blog format, imo, and just when I thought it dies completly…

    See eveyone in a couple of weeks….

    Adam L

  4. reggie says:

    Wow! I just checked out the format for this blog, and I like it!

    As far as Sunday’s workout was concerned, yeah, it was hell…but a “good” hell at that. 🙂

  5. Tom Brose says:

    Jen is behind the blog format. How lucky am I (and the rest of CFDC) that we have had Adam, Russ and Jen? Not only are they dedicated athletes and skilled trainers, but they keep me in line, and are not afraid to point out weaknesses. You guys are awesome!

    Adam, hows the strongman training going? send some more vids!