November 26, 2008
November 30, 2008

Warm-up: 3x thru

5 Dive Bomber push-ups
10 Supermans
20 Squats


For all the new folks and guest who came today:

For the regulars:

You had to stick to the order that was posted, and no partitioning of reps!

Finisher: Without putting down the DBs, do as many reps as you can of:

Strict Press
Push Press
Push Jerk

If you didn’t see Tom’s e-mail before class (like YoursTruly), feel free to pay for the next class with $ instead of using the punch card to donate to Steve’s Club. Steve’s Club is a non-profit in New Jersey providing CrossFit training to poor kids. CFDC is one of the sponsors. Check out Steve’s site for me info on what he does!

Steve’s Club

And that’s it for this Thanksgiving. Everyone have a safe Thanksgiving and be ready for class Sunday!!!



  1. CFDC Maiko says:

    Can’t believe it’s almost Sunday again!

    re: Workout – I did jumping pull-ups instead of kipping. Other than that I think I did everything as Rx’ed…oh, except the ring dips…did the jumping variation of those too. Inverted burpees were fun…