September 1, 2010
September 6, 2010


After Tuesday’s lower body blast, Thursday’s class started off with a much-needed series of dynamic stretching and warm-up exercises. After that, class was divided into groups of 4 (with one team of 3) for a skill-based workout: 4 rounds; 1 round = 4 exercises, 1 min per exercise & 1 min rest.

Post-workout called for a little more skill work: muscle-up progressions and Turkish get-up practice at your own pace.

Then it was time for some real fun. For those who could, CFDC had a little get together outside of the gym Thursday night at the Black Squirrel (hats off to the folks at BS who gave us run of the entire outside patio and were more than attentive – cheers to you!)

It was awesome seeing a great mix of old and new faces enjoying some much needed R&R. It’s amazing what you can learn about your fellow CrossFitters when you actually have enough air left in your lungs to talk to them. If you couldn’t make it, don’t worry – this is the first of many more get-togethers to come.

Feel free to post your loads/reps for the workout to comments, but more importantly, post your thoughts on the happy hour and where you’d like to see CFDC’s next get-together.



  1. Steph says:

    We had such a great turnout at Black Squirrel! I like it! Definitely looking forward to more events like this in the future. Thank you for organizing this Salty! 🙂

    Thanks to everybody that came out and hopefully next time we can have an even bigger group.

  2. Maiko D. says:

    My loads and reps – “original Sin” apple cider, 1 round only!

    Ate something bad during lunch and spent the afternoon puking it back up so I gave the stomach a rest instead of coming to class. But it was much better by HH time tho I didn’t drink nearly as much as I had planned b/c of the stomach thing.

    It was great to see such a turn out for HH and to see faces I hadn’t seen in a while! Hopefully we can make this a more regular occurrence, none of this once-every-1.5yrs business 😛 As for location suggestions…uhm…somewhere bigger? Honestly I have no idea since I don’t get out much aside from Five Guys, but Black Squirrel was pretty awesome!!!

    And I hope someone who actually participated in the workout leaves some comments too 😉

    -Pukey Maiko-

  3. Sara says:

    I participated in the workout.

    I worked with Andrea, Dawn and Jade. Welcome back Jade. We used a 16kg kettlebell. It seemed a little tough for me to control cause I am so use to the 20kg, but I wanted to go light. I did ring dips that seemed more difficult than usual. I think I got 4-6 each round. I skipped out on the pistols because it hurt the knee and didn’t think until the last round to substitute it with one of my PT exercises.

    Afterwards I worked on the muscle up progression with the band across a rack. I ran out of time and didn’t get a chance to do any TGUs

    Had a great time at Black Squirrel. It was great to see such a large turn out.