August 27, 2008
August 30, 2008

With the summer practically over, classes have gotten smaller again. You know that just means there’s more work to go around. Steve O. took charge of Thursday’s class and had us warm-up with Jeremy first.

Warm-up: “Jeremy”

21-15-9 reps of…

Overhead Squat with PVC

And you better believed we timed the warm-up!

Workout: “Tabata This”

You know the Tabata drill: 20 seconds of work, 10 seconds of rest, 8x per exercise or station before moving onto the next. Here’s what Steve had as our stations:

Box Jumps
KB Swings (45lb or 16kg)
Wall Ball (20lb or 12lb)

Originally Thrusters was in the mix but that got voted out. Unlike when we usually do a Tabata workout in CFDC, we actually kept score for this workout. Scores = lowest rep count out of the 8 rounds.

And now for some Action Shots!!!


Nice Work as always guys! Be sure to get a lot of rest for Sunday’s class!!

*PS: Please let me know if there’s any problems viewing the embedded spreadsheet!*



  1. CFDC Maiko says:

    forgot to add – “Have a safe Labor Day weekend! See you Sunday!!!”