August 23, 2008
August 27, 2008

Jen was back to lead the Sunday classes!

Even after co-hosting her DodgeballFest yesterday, Jen was able to lead us through one hell of a class this morning.

Warm-up: Back on the Court

Power Skip down and back
Broad Jump down
Lunge back
20 squats (not for speed, focus on form)
10 wall squats

Workout I: It’s kinda like Fran with a few twists…

Complete for Time…

21 Thrusters*
10 Pull-ups/Ring Rows
Run to California Street

15 Thrusters
9 Pull-ups/Ring Rows

12 Thrusters
8 Pull-ups/Ring Rows

*The extra special twist: you had to use ODD OBJECTS. Kettlebells, sandbags, medicine balls, kegs, bumpers or plates…Anything you haven’t used for thrusters before!!

Workout II: KB Ladder Revisited!

Jen had the class do the KB ladder drill that Steve O. had us do a couple weeks back!

10 KB Swings
1 Burpees

10 KB Swings
2 Burpees
10 KB Swings
10 Burpees

This time the workout was done for time.


Reggie: 12:03 @ 24kg
Nuke: 8:46
Ewunike: 8:57
Semaje: 8:50
Beth: 6:13
Kelly: 7:37
Brenna: 7:50
Steve: 5:13
Monica: 8:37
Andrew: 12:16
Maiko: 10:30 @30#
John: 12:50
Tom: 11:28

And after some stretching that was that! Feel free to add loads and times (or corrections) to comments. Great work from the CFDC crew! Also, MAUDE, if you’re reading this, Jen has your camera!!!



  1. john frazer says:

    My loads/times:

    WOD #1 = 40# D-ball in 9:28

    WOD #2 = 35# KB in 12:50

  2. CFDC Maiko says:

    My load & time for the 1st workout:

    35lb plate/11:00 minutes

  3. Mike says:

    I sent a note to Jesse at Primal. Maude shows up there occasionally.

  4. CFDC Maiko says:

    Thanks Mike!!!