Today is the final day of our "deload" (from heavy barbell lifts) and work-capacity testing week. Going out with a bang--we've got another long bodyweight test of overall gymnastic strength,…

Evidently one does not require an exceptional overhead squat to be competitive in the Ironman. My friend, former CrossFit beast and now triathlete and Navy Seal hopeful, Mark Wade Jr.…

Warmup Row 500 M Dynamic Athletic Movement 3 Sets Squat Mobility Sequence 5 Sets 8 Squats 6 Situps 4 Pushups 2 Pullups 2 Sets Shoulder Mobility Sequence Skill Kipping Pullup…

Thanks to CFSQ member Mike Hawe for hosting our first weekend workshop, on the Pose Running method, this past Saturday. Everyone who came out to Marietta High School worked on…

Warmup Run the Long Block 3 - 5 sets Hip Mobility Sequence 2 sets 10x Medicine ball chest pass 10x Medicine ball rotational pass 10x Medicine ball overhead throw Conditioning…

This week is the deload from the last 9 week strength cycle. We'll be avoiding heavy barbells until next week. In the meantime, we're going to retest the Baseline workout,…

Warmup Run the Long Block Gymnastic Drills Strength 5x1 Press (90%) Conditioning 3-5 Rounds for Quality 3 RKC Turkish Getups per side (increase weight each set) Max Handstand hold (up…

Warmup Dynamic Athletic Movements Gymnastic Drills Skill Squat Clean Progression Conditioning 12! Medicine Ball Cleans Ring Dips

POSE RUNNING Workshop with Mike Hawe this Saturday from 10-12 at Marietta High School Track! Warmup Row 500M Gymnastic Drills Skill Kettlebell Snatch Conditioning 25 Pullups 50 Pushups 100 Kettlebell…

Warmup Run the Long Block Gymnastic Drills Strength 5x4 Back Squat 75% Conditioning "The Bear" Barbell Complex - one rep of each movement, without letting go of the bar Power…