July 25, 2008
July 30, 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!


39 reps…because Jen turned 39!

jumping pull-ups

Workout I: As many rounds in 10 minutes of either…

A. 5 clapping push-ups & 20 double unders
B. 10 push-ups & 50 skips

Workout II: Double Birthday Threat!!!

We got three stations set up with two exercises per station. The reps were set at 39 or 43, Jen’s and Reggie’s ages respectively. The plan: complete all reps for both exercises. Once time was up everyone rotates to the next station. You only had to rotate through the stations once but that was more than enough work for everyone!

Station 1.

Kb Swings – 43 reps
Box Jumps – 39 reps

Station 2.

Med-ball clean – 43 reps
Burpees – 39 reps

Station 3.

Barbell Thrusters – 43 reps
Knees to Elbows 39 reps


Scoring was based on what place you finished within your group. So if you finished in 2nd place for all three stations for example, you’re total score was 6.

1st- Steve O. 3
2nd – Monica 4
2nd – Tom 4
4th – Brenna 5
5th – Elina 6
6th – Tuba Steve 10
6th – Dre 10
6th – Ami 10
6th – Fred 10
10th – John 11
11th – Kelly 12
11th – Beth 12
13th – Reggie 13
13th – Damon 13
15th – Frances 16
16th – Sara 17

Like always, strong work from everyone! Send some birthday wishes to Reggie and Jen! CFDC wouldn’t be the same without you two!!

Now don’t get too wild celebrating!



  1. reggie says:

    Thank you everyone at CrossFit DC for making my birthday special! 🙂

    Good work (on another kick-ass workout) performed by all!

  2. Jen says:

    Thanks for the B-day wishes! You all made it a great day!

  3. Anonymous says:

    um ive been sleeping like 12 hrs a day since that workout and i cant get up from laying down without the assistance of my arms. thanks!


  4. Tom Brose says:

    Tuba! Write me up something!

  5. CFDC Maiko says:

    dude! what happened in Tuesday class??

    ps-I be feeling a lot better, not sure what’s wrong though.