Thursday, August 28
August 27, 2014
CFDC Athlete Spotlight: Ricardo Z.-L.
August 29, 2014


Two Rounds of
40 High Knees in Place
30 Jumping Jacks
20 Spider Lunges
10 Supine Scorpion


1 Minute Standing calf stretch/ side
1 minute band distracted Hamstring/ side

6 Rounds, starting a round every 6 Minutes, of

Run 400
10 Toes to Bar
30 Double Unders*
Rest Remainder of the 6 minutes

– Scale Toes to Bar to 5 Hanging Knee Raises
– Scale Double Unders to 30 Lateral Hops over band (O&B=1)


  1. JMG says:

    What a great workout today! Pretty bummed I have a client in town and will miss it!

  2. Dray says:

    I’m not sure I can agree with Satin that the running was ‘active rest’ but I guess when compared to those jumping jacks from Wednesday… maybe. Either way, this was pretty tiring but a good, fun Friday evening workout, especially with the awesome weather. Almost went unbroken on the DU – all but one round – and held the kip on the T2B until the final round where pushing the run just left me too out of breath to stay in a rhythm. Next time!

  3. Alex says:

    Howdy y’all. Sara and I are in Bozeman, MT and dropped into Bridger CF. We spent fifteen minutes working on something we are weak on/it. I spent the time working on DUs. Then AMRAP in 8 Minutes of15 KB Swings, 100m Run, and 10 Plank Walk ups. I completed 5 Rds + 1 KBS rep w/ 1 pood.