Warmup Run the Long block 2x 10 Minutes 20 Yard Bear Crawl 20 Kettlebell Swings 10 Step-ups R/L 10 Cossack Squats Assessments Max Reps: Strict Pull-up Bodyweight Back Squat (3/4bw…

Always flexing for the camera...Happy Birthday, Molly! This is the last week of the cycle. There will be assessments happening throughout the week. You can scroll through the archives to…

Warmup Jump Rope 3 minutes 5x Squat Mobility Sequence 10 Downdog Push-ups 10 Kettlebell Swings Run the long block 5x Squat Mobility Sequence 10 Downdog Pushups 10 Kettlebell Swings Jump…

  Everyone starts for different reasons. We continue toward a common goal: mastery of strength. The real pull up by Ido Portal: 1. Start in a slightly wider than shoulder width…

Warmup Dynamic Athletic Movement 3 Sets 10 Down Dog Push-ups 10 Lunges L/R 10 Kettlebell Swings 10 Ring Rows Strength 5-3-1(x) Deadlift Conditioning 15 minutes AMRAP 10 Pull-ups 10 Ring…

Powerlifters may be specialists, but without a good level of conditioning, they aren’t going to be able to train hard enough to keep improving. To keep his lifters in shape,…

Please keep bringing in Toys For Tots! Our campaign is ending soon. Warmup Speed Ladder 3 sets 2 Turkish Getups R/ L 8 Ring Push-ups 10 Step ups R/L Strength…

The CFSQ 1 Year Anniversary Party was a huge success! Thanks to everyone that came to celebrate with us and to everyone that helped make the event happen. This is…

Emily on the Steinborn Lift. Warmup 5 Sets 10 Kettlebell Swings 5 Halos R/L Turkish Getup R/L Strength Practice a few of the following "Odd Lifts": Steinborn lift Jefferson Squat…

  Today is dedicated to the local instructors that have helped us become better instructors and, equally important, better students. Teaching people how to move is a difficult task. The…