September 30, 2009
October 5, 2009

Erica keeping her elbows locked!


Joanna’s first time on the tire.

Not Reggie’s first tire flip by a longshot

Fitness buzzword “core training” done CFDC style. 3 people at each station, given 5 minutes to complete the work.
3 lengths walking lunge w/ plate overhead
50 Ball Slams
30 Tire Flips
30 Turkish Getups
30 SandBag Clean and Step Up
30 Assisted Handstand Pushups (team total, 10 each)



  1. TomandAmi says:

    Damn it felt good to be back in class – particularly after a hellish day. I had been trying to keep up with late night after work sessions on my own but not the same – the community an dcamaraderie definitely pushes one further and is motivating. Couting down to the Hopper Challenge now . . . .

  2. TomandAmi says:

    Finally – according to the CFJ looks like a Crossfit Masters division is in the future . . . . Now what will they mean by Master?

  3. SaltyHat says:

    Good to have you back Tom! As for masters div. possibilities, my guess would be 40yr+. But that’s only going off of the cut-off used in other sports.

    Had fun last night – it’s been awhile since we got to flip the tire around.

  4. Sara says:

    This was a fun class. Got to love the tire flipping. It was also a nice change in type of work out.

  5. edgy reggie says:

    I concur with Salty’s and Sara’s comments about the tire flipping. I’m especially glad that I got that out of the way first. 🙂 I finished every exercise except for the sandbag cleans/step-up combo (I had to take turns with my teammates in order to not tip the bleachers) and the Turkish get-ups (for some strange reason my body did not want to get in the squat position for the TGU). Oh well…

    CFDC’s own ODB…is in the Master’s division and proud of it. 🙂