Workout of the Day: Tuesday, 11.19.13

We’ll be giving shoutouts to our ‘Stache Showdown prize sponsors all week. These local businesses helped to make the Showdown an even greater success by allowing a larger portion of our proceeds to go right back to Movember. 
UBER is graciously donating $25 in Uber credits to each winner (including our arm wrestling champion) AND they want everyone at CFCC to try one free ride with Uber, anytime you need it!
Need a lift before you lift? We’re excited to offer all guests who are new to Uber a complimentary ride up to $20 using the promo code STACHESHOWDOWN
Uber is an iPhone/Android app that lets you tag your location and summon a professional driver to your side within minutes. Once in the car, the driver will take you wherever you need to go. The fare is billed to your card, with no need to tip, so you don’t have to worry about handling cash.
Just download the app or sign up at!
Below, Greg (towards the back) demoing the Hollow Rock position.  Perrin, (in the front) demoing the Superman position.


MOVEMENT PREP: Tim’s Yoga + Agility Warm-up.

SKILL WORK: Hang Clean

STRENGTH: EMOM for 10 minutes: 5 reps, Unbroken Hang Cleans (begin at 60% of your best clean and go up or down as needed throughout your sets). A coach can cap you at a certain load if your form is shoddy – the load you use in this EMOM should allow you to go heavy, without sacrificing good form.

FOR QUALITY: 100 Hollow Rocks, 100 Superman Rocks – break these up into sets as needed.

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