http://www.youtube.com/watch?v=zzpt3wb-7q0 Eric Lichtfuss, Licensed Massage Therapist, NASM-CPT (yes, even our MT has a personal training certification!), and owner of Square Massage, will be at CFSQ this Saturday morning, January 26th,…

  Join be yoga this Saturday, 10:30am, at CFSQ for a community class. This class is open to be yoga members, CFSQ members that joined this month, and friends and…

Warmup Dynamic Athletic Movement 3 Sets 10 Kettlebell Swings 10 Ring Rows 30 Jumping Lunges 10 Ab Wheel Rollouts Strength 5/3/1 Conditioning 4 Rounds AFAP (10 Minute limit) 10 Clapping…

Warmup Speed Ladder 3 Sets 10 Kettlebell Swings 10 Ring Push-ups 20 Squat Jumps Hip Flexor Stretch Strength 5/3/1 Conditioning 3 Rounds AFAP 10 Sandbag Shoulder + Squat 20 Pull-ups…

Warmup Run 400 Yd 2 x Squat Mobility Series Basic Plank Series 2 x Squat Mobility Series Side Plank Series Strength 5/3/1 Conditioning 3 Rounds AFAP Run 400 Yd 10…

Warmup Dynamic Athletic Movement Hip Stability Series 10 Downdog Push-ups Hip Mobility Series Strength 5/3/1 (Squat) Conditioning 50 Wall Ball Shots 40 Toes to Bar 30 Handstand Push-ups 20 Pull-ups…

Congratulations to everyone that is nearing the halfway point of the Whole30 Nutrition Challenge! The Garage Games are exactly one month from today. We are looking for a 4th person…

Remember, don't lift heavy for strength three days in a row. Take the time to work on core stability or joint mobility/flexibility, do some Turkish getups, foam roll, etc. The…

5/3/1 Strength Program Either use the calculator that I have linked to several times, which does all the work for you, OR use the following method to determine your what…

We are moving in to the second week of the 5/3/1 program. Remember to keep good records of your lifts. I want to emphasize that one of the main benefits…