Workout of the Day

Something Wicked This Way Comes


It’s the month of October -- the month of Halloween and scary ghosts and ghouls and things that go bump in the night -- and we can think of nothing scarier than a true 20rm back squat. Naturally, then, we’ve decided to delve into the belly of the metaphorical beast.

Welcome to Squatober. This month, you will have 31 opportunities to squat, to improve in the biggest bang-for-your-buck movement there is, and to prepare to take on a true 20rm back squat test at the end of the month.

The rules are simple. Find an opportunity to squat every day. Come in to the gym during class times, or before or after class, and get 20 reps of a squat, any way you like. Back squat, overhead squat, sandbag squat, squat a friend, squat to a box -- you name it. If you’re unable to make it to the gym, knock out your squats at home, at work, or in the parking lot, invite the kids to get in on the fun with you, and get creative. (And don’t be afraid to share with the world -- post your squats to social media, tag us, and hashtag #squatober, #liftstrongandprosper, and #cfnbfam).

Everyone is invited to play. This challenge falls into the category of “everybody’s a winner,” and It costs exactly zero dollars to participate. No buy in, no cash prize -- just a big ol’ opportunity to develop yourself. Apply your best effort, and we can guarantee you’ll walk away with a victory in your pocket.

We will test our 20rm back squat at the end of the month and see what your efforts have gained you.

- PS


  • For time:

    • 50 overhead squats (75/55)

    • 40 handstand push-ups

    • 30 overhead squats (95/65)

    • 20 handstand push-ups

    • 10 overhead squats (115/80)

    • 5 handstand push-ups