Workout of the Day: Saturday, 11.16.13

NEXT SATURDAY, at 12pm, CFCC is going to go ROCK CLIMBING! Do you want to go? Then we want you there! The cost is $23 per person, and then time commitment is basically an afternoon. We’ll arrange rides after we get our FULL sign-ups set on Monday. If you are NOT signed up by noon on Monday we can’t save you a spot! Please sign up at the Front Desk ASAP!

For those of you who luuuuurrrve (LOVE) squatting, take a look at this piece on the “arch” vs. the “brace” – it’s worth the read!



 1.  SMR as needed, 5m.  Group warmup, 10m.

2. Strength: axle deadlift.

Axle Bars will be set at 105, 125, 155, 175, 195, 215lbs.  Athlete must complete 3 sets of between 5 and 15 reps, taking no more than 1m per set.  Double overhand grip only.  Score is max “work” performed on your best set (load multiplied by reps, we will not measure distance moved per rep).

3.  Conditioning:

In teams of 3-4, AMRAP 15m:

25′ laps  of atlas stone or keg carry.

Rules/scoring: Implement may not touch the ground*.  Implement must be carried in front of the body by one person at a time.  Team score is total laps multiplied by weight of implement.

*Penalty is 15 burpees each…but seriously, just don’t let it hit the ground.

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