Warmup 3 sets (15 minutes) 120 Jump rope single unders 10 Tactical Getups R/L 10 Divebombers 10 Cossacks Conditioning Part one Five Rounds Sprint 6 Kettlebell Snatches R/L 12 Pull-ups…

All our Strength goes out to Stephanie Mahan as she travels to Johannesburg, South Africa tomorrow to compete for Team USA at the International Powerlifting Federation's World Championships!!! Steph secured a spot…

Warmup 3x 120 Jump Rope single Unders 10 Tactical Getups R/L 10 Divebombers 10 Cossacks Skill Toes to Bar Double Unders Conditioning 10 Minutes AMRAP 10 Toes to Bar 15…

Happy Birthday Greg! Greg has been part of CFSQ since before we were CFSQ. He spearheaded the remodel of both locations as a trained mason and has been on our…

Thanks to everyone that came out yesterday for The Murph Challenge! Too many of you got away before the photo shoot. Kids MVMNT Summer Schedule These will be weekly sessions,…

Memorial Day Class at 11AM only today. The workout is "Murph" LT. Michael P. Murphy United States Navy (SEAL) May 7, 1976 – June 28, 2005 LT. Michael P. Murphy…

Warmup Speed Ladder 3 Sets 10 Face the Wall Squats 20 Alternating Birddogs 10 Alternating Halos Then, 5 Sets 1 x Turkish Getup R/L Increase weight every set. Conditioning 10…

Happy Last Day of School to all of our students & our TEACHERS!! 10 Little Tips To Help You Sound Like A More Seasoned Athlete from LBEB 1. Squat clean/snatch…

The regular weekend schedule is in effect. All Monday classes are cancelled except The Murph Challenge at 11 AM and Strength Class at 12 PM. Whole Life Challenge Day 20!!…

CFSQ is hosting The Murph Challenge! Participation is free. However, if you'd like to contribute to the LT Michael P. Murphy Memorial Scholarship Foundation, please do! You're official registration in The…