After a night on the court (Thursday, Oct. 28) and a day in the park (Sunday, Oct. 31st), who knew what was in store for CFDC Tuesday night. After a warm-up that placed specific emphasis on firing-up the core, the answer was soon “thrust upon them”
15min AMRAP:
6 heavy Thrusters
12 K2E
24 side hops

Mountain Climbers were done as a substitute for side hops. There was also a special substitute for two CFDCers, who had apparently angered Tom, in the form of 2 rope climbs in place of the 12 K2E.

And since core-work was the name of the game, it seemed only appropriate to finish off class with two rounds of plank-holds. The first was done for a minute, while the second was done for a minute with a second minute tacked on for the crazy-brave.

FIRST: Congratulations to long-time CFDCer Doron Petersan for taking 3rd place in her cyclo-cross race this past weekend!

SECOND: BWI Hopper Challenge this Weekend
Good luck to all those competing in the BWI Hopper Challenge this weekend! The Hopper will take place over the course of two days (Nov. 6 & 7) at CrossFit BWI, and is truly a test of the unknowable: events are put together by drawing exercises from a hopper as the athletes watch. Dan Samirov and Tom Arend will be competing as individuals, and Sara Katz, Julia Lam, Sebastian Vaneria, and Mark Minukas will be competing as Team CFDC. If you’re interested in being a spectator, leave a comment and we’ll get back to you on the details (you can also click on the link above to get some general info).
THERE WILL STILL BE CLASS on Sunday – Coach Mike Choi will be running both the 9am Elements and 10am main class, so if you can’t make it up to BWI, please come in and get your workout on!

THIRD: Nutritional Challenge starting this Week
The Nutritional Challenge hit a few snags, but we will be getting started this week, beginning with class on Thursday. We will conduct weight and body-fat % tests, followed by three short-workouts in order to establish a baseline. If you can make it to Thursday, please do so. If you absolutely can’t make it, we will probably conduct a make-up session next Tuesday during class.