X's & Y's Update: Rx Team "CFSQ" - LB & Sara Ann WOD 1 start time: 9:24am WOD 2 start time: 10:36am Rx Team "Shandrew" - Shannon & Andrew WOD…

Let's review a few of the rules that you have agreed to when you became a member at CFSQ: Etiquette Aim to arrive 10 minutes prior to the start of…

Two big things this weekend: X's & Y's comp in Woodstock and the Upper Body Z-Health workshop. Saturday - Competitors, volunteers/judges & anyone that wants to corner our athletes: We are…

Upcoming Events: Upper Body Performance & Mobility Workshop with Andrew Brodyn, Z-Health Master Trainer Sunday, December 8th 11:00am $15 (Or $20 if you attend Lower & Upper Body) Members &…

Warmup Dynamic Athletic Movement 3 Sets 10 Hurdle Over-Unders (5R/5L) 10 Push-ups 10 Kettlebell Swings Lift 3-2-1-1-1 Deadlift Go for a PR today if the first couple of sets feel…

Warmup Speed Ladder 3 sets Hip Mobility Series 10 Down Dog Push-ups 5 Typewriter Pull-ups* *If you can't do these, then do 10 regular or assisted pull-ups. Lift 5 x…

Warmup Dynamic Athletic Movement 3 sets Hip Mobility Series 10 Down Dog Push-ups 5 Typewriter Pull-ups* Conditioning With a Partner, complete the following movements, in order. Only one person from…

Today: The gym closes at 6pm today. 5pm is the LAST class of the day. Race packets will be available for pickup during the 5pm class or tomorrow morning beginning…

A Display of Consistency, Ross Enamait I enjoyed this video for several reasons. First, it is obviously impressive to see anyone perform 50 pull-ups without swinging or kipping. The strength…

Many thanks to Andrew & Jamie for putting on an excellent Z-Health based workshop on Saturday. Two people were able to get out of pain during the workshop and many…