Workout of the Day: Sunday, 11.23.14



Nat hitting a 535# deadlift at the Total


MOVEMENT PREP: 3 minutes foam roll/lax ball as needed, 30ft high knees, 30ft butt kicks, 30ft spiderman lunge + OH reach, 30ft bear crawl, 30ft crab walk forward


In teams of 2 with one person working at a time,
1200m Row
100 DB Ground to Overhead
200 Air Squats
100 Burpees
1200m Row

Workout of the Day: Saturday, 11.22.14

Come spectate and cheer on your fellow CFCC athletes in the Stache Showdown tomorrow! In lieu of the event, all regular scheduled classes are cancelled. The event will be held on Juniper Street between Chestnut and Walnut (behind BRU and McGillin’s).




At Home Workout
2 minute sprint @ 85% effort
Rest 4 minutes x 4 rounds
5 minute amrap
5 Push Ups
5  Sit Ups

Workout of the Day: Friday, 11.21.14

Come spectate and cheer on your fellow CFCC athletes in the Stache Showdown tomorrow! In lieu of the event, all regular scheduled classes will be cancelled. The event will be held on Juniper Street between Chestnut and Walnut (behind BRU and McGillin’s).



MOVEMENT PREP: Partner assisted wall quad stretch or superman x 1 min/side
2 Rounds: 10 air squats w/toes elevated, 10 air squats w/heels elevated, 10 t’s w/10 sec hold on last rep, 10 i’s w/10 sec hold on last rep
*If ROM is good can use 2.5# plates on t’s and i’s


A1. Back Squat @ 80-85% x 3-4 reps x 3 sets, Rest 45 seconds
A2. BB Bent Over Row x 5-7 reps @ 21X1 x 3 sets, Rest 2 minutes


In teams of 2, with each partner completing a full round while the other partner rests,
4 Rounds
Thruster (95/65#)
Pull Up


A. 1 Pause Back Squat @ 35X1 + 1 1/4 BS + 1 BS w/no tempo (3 reps total) @ the same weight you used last week. If you were not here last week then 65-70% x 5 sets, Rest 2-3 minutes
B. Every 90 seconds for 9 minutes (6 sets)
Front Squat x 3 fast reps @ the same weight you used last week. If you were not here last week then 65-68% of 1RM
2 minute amrap Box Step Ups w/BB (115/75#)
(box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range. Most people will need to stack plates. BB comes from the rack)
-immediately into-
3 minute amrap strict pull ups

Workout of the Day: Thursday, 11.20.14

Attention Stache Showdown attendees! In case you missed the standards video, please familiarize yourself with them before this Saturday!

This week our very own International Chess Master, Greg Shahade made it onto the mainpage for combining burpees with chess! Watch here! 


What creative displays of facial hair will show up at this year’s Stache Showdown?


MOVEMENT PREP: Lax ball to upper trap in glute bridge x 10 passes/side, 10 cat & camel

3 Rounds: 30ft SL Reverse RDL, 10 alternating glute bridges, 30 second HS Hold


A1. Clean Grip DL x 2-3 x 4 sets, Rest 60 seconds
A2. Push Press x 3 reps x 4 sets, Rest 60 seconds


For Time
18 HSPU*
60 Russian KBS (32/24lg)
30 Russian KBS (32/24lg)
10 Russian KBS (32/24lg)
*Kipping allowed. Scale to negatives or L seated DB Strict Press. If opting with the press pick a moderate weight that you cannot go unbroken with. If opting with negatives, the goal is control 3 full seconds down


Weighted Plank Hold on Elbows x 40 sec on 20 sec off x 3 Rounds

Workout of the Day: Wednesday, 11.19.14

Dogwig Printing consistently produces beautiful apparel to help us rep the #BasementofDreams. Please give them a hand for stepping up as apparel sponsor for this year’s #stacheshowdown. Their generous donation towards the production of our STRONG shirts (below) will ensure that even more event dollars can go back to The Movember Project.

The story behind the shirts? “ÊTRE FORT POUR ÊTRE UTILE” is a phrase coined by Frenchman Georges Hébert, a nineteenth century physical educator. While an officer in the French Navy prior to the first World War, Hébert coordinated the escape and rescue of some seven hundred people from a natural disaster. This experience had a profound effect on him, and reinforced his belief that athletic skill must be combined with courage and altruism. He eventually developed this ethos into his personal motto, “Être fort pour être utile” – that is, “being strong to be useful.” Hébert was also a passionate advocate for natural movement (he developed Parkour as a training method) and supported fitness and strength for both genders, strongly criticizing corsetry for women. We Georges Hébert.

We believe that the strength you develop in the gym is meant to make you better at life and should help you better the world around you. BE STRONG TO BE USEFUL. What better way to encapsulate and celebrate the purpose of the ‘Stache Showdown?

These shirts will be for sale on event day for $25! Thanks again to Dogwig for their support of the 2014 ‘Stache Showdown.




MOVEMENT PREP: Lax ball or softball to glute and side hip 1 min/side, OH w/ext rot bias band stretch x 1 min/side, spiderman x 1 min/side

2 Rounds: 10 Goblet Squats, 10 Goblet Lateral Lunges, 3-5 Strict Pull Ups *focus on hollow body position


Today we are integrating two options for strength that are different movements. Our recommendation is those who display adequate range of motion in the overhead squat, plus have the desire to improve this lift should select option 1. Those who are restricted in their range of motion to the point where they are unable to execute this lift, and/or prefer to focus on building strength in the front squat may choose option 2. There is no right or wrong and the choice is up to the athlete. Here a short video to test if you have restricted mobility in the shoulders, hips or ankles in the overhead squat. Plus here are some mobility pieces you can work on outside of class in areas where there may be restriction.

Option 1
A. Overhead Squat @ 22X1 x 3 reps x 3 sets, Rest 60 seconds

Option 2
A. Front Squat @ 22X1 x 3 reps x 3 sets, Rest 60 seconds
*Both of these will be by feel. Athletes may build between sets or stay at the same weight. FS should be somewhere around 60-65%

B. Weighted  Pull Up 3.3.3. Rest 60 seconds
*This is 3 sets of 3 reps increasing in weight each set


For Time
25 C2B Pull Ups
45 Front Squats (135/95lb)*
25 C2B Pull Ups

*FS weight should be moderate. It should be a grunt effort but still able to chip away at sets of 10 to start. The bar always comes from the floor unless it specifies from the rack.

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