June 5, 2009
June 12, 2009

Thanks to Steve and Jen for hosting CFDC’s Happy Hour/ Ami’s B-day Party on Friday!

Sunday strength focus was to find a 3RM Strict Press. Once everyone worked up to that level, they were to use the same weight for two more sets, each set done for maximum reps of PUSH PRESS.

The Met-Con meltdown was 2 minutes of work followed by 30 rest/transition time of:

ROW (count cals)
THRUSTERS (45 lb bar)
MED BALL CLEANS (40, 30, or 25 lb balls)

One time through, score was cumulative amount of reps/cals.



  1. Maiko says:

    yikes, you guys used the Dynamax balls for the med ball cleans? doesn’t sound like fun at all!

    We need more CFDC HHs!!! Although, since I’m moving way out in the boonies I won’t be able to attend anymore. I prefer not come in work attire so…*sniff*

  2. SaltyHat says:

    Hey guys – sorry we missed class yesterday, but Steph and I were busy moving to a new (and very DRY!) apartment. Many thanks to Steve O. and Jenn for opening up their place for a CFDC HH, as well as for sweatin’ it out with Steph & I yesterday moving stuff. Great to see everyone in an out-of-class setting last Friday night – I second the vote for a few more of those!

  3. Sara says:

    Maiko, You could always bring a change of clothes with you to work 🙂

    Steph and Chris – Enjoy your new Dry place.

    Class was great. Thanks to all who pushed me when I was finished on the row and great work to all who joined us.

  4. Maiko says:

    That is true Sara, but that means I have to carry that many more bags to work~! I don’t think my backpack can handle all the food I bring, my work shoes, umbrella, casual clothes, and fun shoes…and sometimes make-up. I’m spoiled…(last job was close to the apartment and I drove in)


  5. Jade says:

    Glad ya’ll had fun on Friday! I definitely enjoyed my weekend. Zach and I are in need of a dry apartment, too. Our basement apartment flooded once again in the downpour on Wednesday night. Sigh.

  6. Maiko says:

    what the hell? is DC just full of places that flood when it rains? maybe I should stick with living in VA where all I have to worry about is idiot drivers??

  7. Monica says:

    Come out to Bethesda, it’s friendly and we don’t flood….except that one major water main break that turned River Rd. into a real river. That was just a one time thing though…not recurrent like for the DC dwellers 😉

  8. Maiko says:

    blog updates~ blog needs updates~~~ how else am I going to distract myself at the jobby?? boooooo

    Move to MD? Pfffft =P Plus…isn’t Bethesda expensive?? = ps – I’m not roommate-friendly at all…

  9. tomandAmi says:

    Thanks everyone for making my BDay special.. Thanks Steve and Jen for allowing us into their beautiful home. Thanks to everyone who were at the happy hour. I had a good time 🙂