Tuesday, April 1
March 31, 2014
Thursday, April 3
April 2, 2014


3 Rounds of
3 Inchworms in Place
6 Alt Lunge and Twist
12 Squats
24 Jumping Jacks

Prep (10min timecap)
3 Rounds (NFT) of
10 Band Pull-Throughs, followed immediately by
Rig-to-Rack Broad Jump

20min EMOM, alternating between:
A) 10 Heavy Russian KB Swings
B) 10 Med Ball Sit-Ups


  1. Katie says:

    Thank you to Coach Steve for handling the evening classes! Best music ever in a CFDC class – can Steve be in charge of music all the time? Please?

    Kathy and I had the option fo a 10# or 14# med ball, and we went for the 14# — on the heavy side for me, but Jen wisely advised before class to make sure to go heavy enough, so I figured this was a good day for a challenge. About halfway through my “overhead throwing” muscles were coming close to failure, so I went to throws from the chest for one round, then went back to overhead and stuck with it til the end. The last couple reps in each set were tough, so I just thought about all the people who make me angry at work! 🙂 Great way to get out aggression!

    I started with a 16 kg KB, but back started acting up a little. After trying a set at 12 kg I went to band pull-throughs, which are such a good sub and are actually more challenging than 12 kg swings for me.

    Also — Dray, where are you??? COME BACK!!!!

    • Dray says:

      I’m silently stalking the comments until Monday… then I’m going to come back and probably die after a month straight of travel. Sounds like you guys are having all kinds of fun without me but sadly no one has stepped up to regularly support you and Kenna on the comments.

      • Katie says:

        Yay, glad you’re coming back to us soon!! That first workout back is always fun. 🙂

      • Kenna says:

        I introduced myself to a new partner in class and they said, “Oh! You’re the Kenna that always comments on the blog,” kinda embarrassing. But more people should comment! Accountability+ability to track progress+community! Also the math problems to make sure we aren’t spam keeps the brain in shape too.

        Good luck at your first class back, Dray!

  2. Julia says:

    Hi Dray! Hi Katie! Hi silent-readers! I’ll echo the thanks to Coach Derrick at 7am, although I’ll reserve judgment on his music selection…

    JK, JK…

    As for the workout itself, I stumbled in all sorts of under-slept and under-enthused and was just trucking along medballing kbswinging half-asleep until I looked over a couple lanes and realized Phil G. had been racing me on the ab-ball wall-ball things the WHOLE TIME. So then it was GAME ON! Thanks Phil!