Workout of the Day: Friday, 6.28.13

This is my current list of people interested in competing in ANY capacity at CFCC. If you’re not on it please shoot me a quick email at to confirm your interest for this year, and if you have any other questions about what this is all about feel free to ask me those after reading this post! Thanks!


It’s the day before PROM friends!

Don’t forget to bake your goods, get your hair did (don’t forget, Jason Matthew Salon is giving 30% off to CFCC members getting their hair done for PROM!), bring anything you want to drink and otherwise… get ready for an AMAZING evening!




MOVEMENT PREP: Foam Roll and Lax Ball as needed, 5 minutes. Then complete 3 rounds of: 3 steps of Spiderman Plus Overhead Reach, 3 steps of Samson Stretch Lunge, 3 Unweighted Windmills per side.

SKILL WORK: Dumbbell Loaded Turkish Get Ups (Review)

STRENGTH: Yoke Walks, work up to a peak walk.


With a partner complete AMRAP in 15 minutes of:

Turkish Get Up (53/35)

Row 500m

Your score is your number of Turkish Get Ups.  While one partner is completing the row, the other partner may accumulate as many TGUs as they can.  Once the row has been completed, the partners will switch tasks.

Below, Lauren cleans the stone!


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