Happy New Years, CFSQ! Let's take this thing up a notch! Ok lots of stuff happening this week... New training cycle: GAMES PREP/CF GYMNASTICS There are roughly 7 weeks until…

Warmup Speed Ladder 3x 1 Turkish Getup R/L 10 Down dog Push-ups 5 Pull-ups Conditioning "Under One Roof" Levels 3/4 5 Rounds AFAP 5 Power Snatch (level 4 -115/85, level…

Read--Why the Option to Quit Actually Makes Us Work Harder, by Craig Marker from Breaking Muscle. Warmup Dynamic Athletic Movement 3x 1 Turkish Getup R/L 10 Down dog Push-ups 5…

Warmup Speed Ladder 3x 1 Turkish Getup R/L 10 Down dog Push-ups 5 Pull-ups Conditioning All Levels 10 Minute Limit "Fran" 21-15-9 Thrusters Pull-ups L4 - 95/65, chest to bar…

Warmup Dynamic Athletic Movement 3x 1 Turkish Getup R/L 10 Down dog Push-ups 5 Pull-ups Lift Levels 2-4 5 - 5 - 5+ (65 - 70 - 75%) Press Last…

Warmup Dynamic Athletic Movement 3x 1 Turkish Getup R/L 10 Down dog Push-ups 5 Pull-ups Lift Levels 2-4 5-5-5+ Squat (65-70-75%) Max reps last set Levels 0/1 5x5 Double Kettlebell…

Warmup Speed Ladder 3x 10 Chin-ups 10 Push-ups 20 yd Spider or Crab Walk 20 yd Bear Crawl Conditioning "Kalashnikov" Level 3/4 5 Rounds AFAP 5 Barbell Snatch 10 Burpees…

Warmup Dynamic Athletic Movement 3x 10 Chin-ups 10 Push-ups 20 yd Spider or Crab Walk 20 yd Bear Crawl Conditioning "Flip It" Levels 3/4 E2MOM 10 Minutes 2 Power Cleans…

MERRY CHRISTMAS!!!!

Warmup Dynamic Athletic Movement 3x 5 pull-ups 10 down dog push-ups 20 yd bear crawl Conditioning 12 Days of Christmas (45 minute limit) Exercises are performed in cumulative rounds, just…