May 28, 2008
June 1, 2008

Yesterday was another beautiful day so another outdoor workout was in order.

Warm-up: On the court…

Lunge walk down and back
Broad jump down, walk back
Bearcrawl down, backwards Bearcrawl back
Bunny hops down, walk back
Lunge walk down and back
15 push-ups


Use a dumbbell that equals approximately 1/3 of your bodyweight and complete the following:

Run 0.25mi
3x {10 snatches per arm, 15 push-ups, 20 sit-ups}
Run 0.25mi
2x {15 snatches per arm, 20 push-ups, 25 sit-ups}
Run 0.25mi
1x {20 snatches per arm, 30 push-ups, 40 sit-ups}
Run 0.25mi


Guess whose thigh that belongs to and win a surprise! Wait, did someone get sweat on Chris’ score?

Allison overtook Tom on the last run and beat him by seconds!

The workout was nastier than originally thought but the CFDC crew handled it well. Rest up, you’ll be needing it!



  1. Jen says:

    Well that’s easy it’s Yours! I would know those legs anywhere!

  2. CFDC Maiko says:

    I’m not even going to touch that comment…how’s Albany???