Thank you to everyone that dressed up and hit the ropes yesterday! Warmup Run the Long Block 2x 3 Sets 5 Downdog Push-ups 10 Power Swings 10 Ring Rows 10…

Happy Halloween! Remember to wear your costume to class for a chance to win a private lesson with Ivy or Mario and free Gobble Jog race entrance! Debo, thanks for…

An image from the book, Kachalka: Muscle Beach, featuring a fitness center in Kiev. Warmup Speed Ladder 3 sets 2 Turkish Getups R/ L 8 Ring Push-ups 10 Step ups…

Saturday benchmark class moving through "Jackie." Don't forget to get registered for the Gobble Jog! The race entry fee goes up on Thursday. If you'd rather not pay for the…

Chase, CFSQ's youngest member, got his first taste of inverted pushups. Warmup 3 Sets Jump rope 250 revolutions Run the long block Rope climb Strength 10 Reps, increasing weight Kettlebell…

We will be having a Halloween costume contest on Wednesday, October 31st. If you wear your costume to any class, you will have the opportunity to have your Gobble Jog Race…

Warmup Run the long block 2x 10 Cossacks 3 Sets 10 Goblet Squats 10 Push-ups 10 Box Jumps Strength 3-3-3-3-3 Back Squat Conditioning 3 Rounds AFAP Run 400 Yd 10…

Niki hitting the Odysessy race with Team "I thought this was a 5K!" Warmup Dynamic Athletic Movement 4 Sets 10 Downdog Push-ups 15 Kettlebell Swings 20 Yd Waiter Walk Strength…

Warmup Speed Ladder 3 Sets 15 Step-ups R/L 5 Halos R/L 3 Turkish Getups R/L Strength 3-3-3-3-3 Press Conditioning 5 Rounds Double Kettlebell Complex Alternate with a partner 5 Swings…

Warmup Dynamic Athletic Movement 2 Sets Hip Mobility Sequence 10 Downdog Push-ups 10 Power Swings 10 Pull-ups Strength 3-3-2-2-1 Deadlift Conditioning 5 Rounds AFAP 20 YD Kettlebell Walking Lunge 20…