Warmup Speed Ladder 10 Minutes For quality, NOT AFAP 5 Pull-ups 10 Push-ups 15 Squats Strength 5 Sets (15 Minutes) 3 Kettlebell Overhead Squats R/L 8 Hanging Leg Raise Skill…

Warmup Run to Sessions St. 2x 10 Minutes For quality, NOT AFAP 5 Pull-ups 10 Push-ups 15 Squats Conditioning 38 Burpees Then, Double Kettlebell Complex Alt. with a partner 5…

From RKC Master Instructor, Max Shank:  When done properly, the single leg deadlift can be loaded up to truly impressive amount of weight, that which lifting will require an impressive…

Thanks to everyone that came out for the Compassion WOD Orphan Aid Liberia Fundraiser! On short notice, CFSQ raised $500 and had one of the top finishes in Atlanta!! And…

Today Is the Day!!! Compassion WOD Today we will be hosting and performing Compassion WOD 2013. After a brutal civil war in Liberia where thousands of innocent civilians were killed,…

Compassion WOD II -a Fundraiser for Orphan Aid Liberia is TOMORROW at 9:30 am!! Suggested donation to participate in the workout is $10. $10 raffle tickets are available for purchase to…

Enter to win a Concept 2 rower by purchasing a $10 raffle ticket at the front desk! All proceeds go directly to Orphan Aid Liberia. Join us on Saturday for…

Saturday, Oct 5th: Compassion WOD for Orphan Aid Liberia at 9:30 am. $10 to participate (including your friends & family). Divisions: Rx, Scaled, Beginner. Raffle tickets for a Concept 2…

Compassion WOD for Orphan Aid Liberia Saturday, Oct 5th 9:30AM at CFSQ $10 to participate in the WOD Warmup Dynamic Athletic Movement Snatch Progression Lift 20 minutes to work up…

Warmup Dynamic Athletic Movement Snatch Progression Lift 20 minutes to work up to your 1 rep max Snatch Conditioning ****only do conditioning today if you are NOT training tomorrow**** 50…