May 8, 2008
May 13, 2008

If you were in some kind of disaster movie and had to lift heavy items (or people) then dodge random obstacles and debris, would you be able to survive?

Well Sunday’s class had that mixture of heavy lifting and endurance + agility work and it’s safe to say that CFDC can handle the Hollywood disaster scenarios!

CFDC can handle “Cloverfield”


2x of…

20 squats
10 push-ups

2x of…

20 supermans
10 scorpions

Workout: Keeping track of total reps of deadlifts, do as many rounds as possible in 30 minutes of…

Max reps of Deadlift
Court Obstacle Course (3x through)

There were set weights set for the deadlifts. Check it.


Men = 225lbs
Women = 135lbs


Men = 185lb
Women = 95lb


Men = 135lb
Women = 65lb

Maintaining good posture is a must. You can’t re-grip or rest between reps otherwise the set is considered done and you hit the Court Obstacle Course.

And speaking of the “Court Obstacle Course”…

-Sprint and jump over 1st hurdle
-crawl under 2nd hurdle
-sprint to and jump over mat
-sprint to the end and do 2 Wall-walkers

And yes, you do that THREE TIMES before hitting the deadlifts again.

Great work by everyone in class!



  1. Tom Brose says:

    Apparently Melody can really jump…

  2. Jen says:

    That one looks fun! Sweet!