November 5, 2008
November 9, 2008


The new CFDC shirts are finally in! Shirts cost $20 and sweatshirts cost $40 AND they come in different colors and designs than what Reggie is holding. So remember to bring some extra $ next time you come to class!

And yes, after many years CFDC finally has some tanks for the ladies.

Warm-up: 2x thru

20 squats
10 alt. lunges
15 push-ups
20 sit-ups

Workout I: Deadlifts

We worked on some heavy deadlifts by sticking with the 5 rep scheme. After two warm-up sets of 5 reps the class worked up to their 5RM.

Finisher: Complete for time:

50 Burpees
50 Squats
50 Sit-ups

Partition the reps anyway you want.




  1. Monica says:

    Loved the DL, especially when working with other competitive girls…no way would I have done the same on my own. Maiko, Sarah and I did 185 for 5 reps, it looked so easy for both of them.

    After the 5RM, we decided to see how high we could go, so we each did 195 for 1 and 202 🙂 for 1. Sarah and I each got a PR on that one!

    The finisher seemed so familiar and I realized I did the same thing a couple weeks ago in my hotel room when I was traveling for work. I beat my time by 0:28 yesterday, amazing how much working out with other people raises the standard 🙂


  2. CFDC Maiko says:

    It was definitely great doing some DLs with the other ladies in class. It’s awesome that we have such a strong group! ^o^ Sara and Monica made 202# look easy though, I’m thinking their true 1RM is AT LEAST 10# more than that.