Thank you to the Atlanta School of Massage personal trainer students for choosing CFSQ to teach you kettlebell basics. CFSQ Members: Congratulations on completing the Whole30 or simply sticking to…

Today we start the 5/3/1 cycle for the second time. You should use the reps/loads from your week 3 third set (the 1+ set at 95%) to determine what you…

Warmup Jump Rope 3 Minutes Hip Stability Series 3 Sets 10 Kettlebell Swings 10 Ring Rows 20 Squat Jumps 10 Down Dog Push-ups Strength 5/3/1 Conditioning 10! AFAP Double Kettlebell…

The "Best" Squat according to Pavel Tsatsouline (If you don't know who Pavel is by now, start reading.) The squat that I put on the top of the pedestal is…

Warmup Speed Ladder 3 Sets 10 Kettlebell Swings 10 Ring Rows 20 Squat Jumps 10 Push-ups Strength 5/3/1 Conditioning Burpee Challenge 5x 10 Burpees in 30 seconds, every 2:00 for…

Warmup Hop Drills 3 Sets 10 Kettlebell Swings 10 Ring Rows 20 Squat Jumps 10 Push-ups Strength 5/3/1 Conditioning "Baseline" 1x AFAP Row 500 M 40 Squats 30 Sit-ups 20…

Darrell G. is getting strong and making huge gains in range of motion in our strength & powerlifting class. This class is open to anyone, members & non-members, interested in…

Thank you to our staff for dedicating nearly three hours of their day off for instructor training yesterday. Mastery of our craft produces better results for you. Additionally, thanks to…

Big welcome to be yoga and CFSQ friends & family! Today's 10:30 class is complimentary and is for those new to CrossFit and Kettlebell training. The workout below is for…

http://www.youtube.com/watch?v=CtQMbSSqzo4 Warmup Dynamic Athletic Movement Hip Mobility Series 3 Sets 10 Kettlebell Swings 10 Ring Rows 30 Jumping Lunges Strength 5/3/1 Conditioning 20-15-10 Toes to Bar Kettlebell Swing-flip-catch-squat Whole30 Day…