August 7, 2008
August 11, 2008

Today’s class was led by none other than Jen!

Warm-up: Another Court “Warm-up”

5 Burpees
Broad Jumps down the court
sumo stretch)

Carioca down the court
(sumo stretch)

Power skips down the court
(sumo stretch)


After doing the workout herself, Jen made us do a slightly modified version of the HQ’s WOD for Saturday

Our Version:

5 rounds for time…

9 Squat Cleans
3 Ring or Rope rows

Skill Work/Finisher:

We finished up class with some Turkish Get-ups!

4×5 TGUs per arm; a grand total of 40 reps.



  1. It looked like you guys had fun? Am I right?

  2. CFDC Maiko says:

    Anything that leaves my ass sore for two days is always fun!!!

    ………….that didn’t sound right at all

  3. redviking says:

    WOW! Maiko! Hmmmm…. I had no idea, I mean Rock on!
    Great Class Jen! I always have fun especially when Maiko’s ass is sore for 2 days. 😉

  4. CFDC Maiko says:

    man, with you guest instructors my ass will never stop being sore!!! I guess I’ll be “Tingle Ass” from now on, ’cause my ass is forever tingling with soreness!!!