This picture was taken about halfway through the renovation that CFSQ underwent prior to opening our doors. This was a complete labor of love. We tore down drywall, knocked out…

  Amanda's 165x3 backsquat in strength class.  A giant thank you to everyone that came to support Dave Bell and Mike Lim as they competed in the American Open.  Mike…

Warmup 2 Sets Jump rope 250 revolutions Run the long block Partner Medicine Ball Drills Conditioning 8 minutes work, rest 2 minutes Sledgehammer Strikes Box Jumps Tire Flips Burpees Sandbag…

Tomorrow is USAPL American Open.  Mike and Dave will begin lifting around 2pm. A carpool/caravan will leave from the gym around 2 to head towards the Westin Atlanta Airport (4736…

"By now there is plenty of scientific and empirical evidence that the swing has an extraordinary list of “what the hell?” effects. It transfers to max deadlifts (even at the…

Warmup Jump Rope 500 Revolutions 4 Sets 10 Downdog Push-ups 15 Kettlebell Swings 20 Yd Waiter Walk Strength 3-3-3-3-3 Weighted Pull-ups Conditioning 5 Rounds AFAP 10 Ring Dips 15 Wall…

USAPL American Open is December 1st at the Downtown Sheraton. Dave Bell and Mike Lim will be competing. Come out and show your support. Warmup Speed Ladder 5 Turkish Getups…

Warmup Dynamic Athletic Movement 3 Sets: Hip Mobility Series 10 Goblet Squats 10 Ring Rows 15 Ab Wheel Rollouts Strength 3-3-3-3-3 Back Squat Conditioning 5 Rounds Double Kettlebell Complex Alternate…

Warmup Speed Ladder 2 Sets 20 Alternating Lunges 10 Downdog Push-ups 10 Power Swings 10 Pull-ups Strength 2-2-1-1-1 Deadlift Conditioning AMRAP 12 Minutes 100 YD Shuttle Run 15 Double Kettlebell…

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text] Warmup Dynamic Athletic Movement 3 Rounds 10 Kettlebell Crossover Pushups 10 Kettlebell Goblet Squats 10 Kettlebell Halos 10 Kettlebell Swings 30 Second Reverse Plank Strength Heavy Turkish…