Warmup Jump Rope 3 minutes 5x Squat Mobility Sequence 10 Downdog Push-ups 10 Kettlebell Swings Run the long block 5x Squat Mobility Sequence 10 Downdog Pushups 10 Kettlebell Swings Jump…

  Everyone starts for different reasons. We continue toward a common goal: mastery of strength. The real pull up by Ido Portal: 1. Start in a slightly wider than shoulder width…

Warmup Dynamic Athletic Movement 3 Sets 10 Down Dog Push-ups 10 Lunges L/R 10 Kettlebell Swings 10 Ring Rows Strength 5-3-1(x) Deadlift Conditioning 15 minutes AMRAP 10 Pull-ups 10 Ring…

Powerlifters may be specialists, but without a good level of conditioning, they aren’t going to be able to train hard enough to keep improving. To keep his lifters in shape,…

Please keep bringing in Toys For Tots! Our campaign is ending soon. Warmup Speed Ladder 3 sets 2 Turkish Getups R/ L 8 Ring Push-ups 10 Step ups R/L Strength…

The CFSQ 1 Year Anniversary Party was a huge success! Thanks to everyone that came to celebrate with us and to everyone that helped make the event happen. This is…

Emily on the Steinborn Lift. Warmup 5 Sets 10 Kettlebell Swings 5 Halos R/L Turkish Getup R/L Strength Practice a few of the following "Odd Lifts": Steinborn lift Jefferson Squat…

  Today is dedicated to the local instructors that have helped us become better instructors and, equally important, better students. Teaching people how to move is a difficult task. The…

Just a few days after we opened last year, the gym was pretty bare. We've been stocking it up, but several people deserve major THANK YOUs for gifting us equipment.…

The CFSQ 1 Year Anniversary Party is only a few days away. Trevor will be playing a special set for us around 8pm. We have other surprises lined up that…