August 12, 2009
August 17, 2009

10 rounds
10 thrusters on the minute
men use 1/2 BW in DBs
women use 1/3 BW in DBs

Followed by 3 sets of the “Cradle of Pain”

Finished with our first “FORM PERFECTION COMPETITION”
1st round, 10 bodyweight squats
winners went on to pushups “runner ups” helped in the judging
John, Steph and Sara went to the finals, with Sara demonstrating perfect burpees to win the crown!



  1. Sara says:

    My quads are seriously sore. That is all I have to say. This was the second workout the last couple months that required doing 100 thrusters. The last one was dished out by Steve O.

  2. edgy reggie says:

    Sorry that I missed last night’s workout…hmmm…let me think about that one. 🙂

    CFDC’s own ODB…will be training Olympic lifts at Balance Gym tomorrow (15 August) around noon. Come join him.