Warmup Dynamic Athletic Movement Hurdle Drill 3 Sets 10 Ring Pushups 10 Ab Wheel Rollouts Strength 3-3-3-3-3 Weighted Pull-ups Conditioning 5 Rounds AFAP 15 Wall Ball Shots 5 Hanging Leg…

Powerlifting Seminar is tomorrow at 12:00! Warmup 2 Sets Jump rope 250 turns Run 400 Yd 3 Sets 10 Swings 10 Push-ups 10 Alternating Lunges Pry Squat Strength 5-5-5-5-5 Back…

Dave Bell, PrettySTRONG co-founder, will be one of your instructors for the powerlifting seminar this Saturday.   He began powerlifting in 2010 in New Jersey with team GTL – Get The…

Carly's Thanksgiving leave from Air Force Basic Officer Training has been approved and she'll be running with TEAM CFSQ for the Gobble Jog (thanks to Molly & Lea for sponsoring…

Warmup Speed Ladder 3 Sets Hip Mobility Sequence 10 Downdog Push-ups 10 Power Swings Strength 2-2-2-2-2 Deadlift Conditioning 5 Rounds Double Kettlebell Complex Alternate with a partner 10 High Pulls…

Congratulations to Molly & Lea (a.k.a "Koala in a Tree") for running away with the Halloween costume contest win! Molly & Lea have decided to donate one Gobble Jog race…

Warmup Run the long block 2x 5 R/L Kettlebell Turkish Getup/Windmill/Overhead Squat Conditioning Double Kettlebell Chain 50 Reps AFAP Swing Clean Thruster *every time you set down the bells before…

Powerlifting Seminar: November 10th from noon-2! Warmup Speed Ladder 3 Sets Hip Mobility Sequence 10 Goblet Squats 20 Push-ups Strength 3-3-3-3-3 Squat Conditioning 4 Rounds AFAP Run 400 Yd 20…

Thank you to everyone that dressed up and hit the ropes yesterday! Warmup Run the Long Block 2x 3 Sets 5 Downdog Push-ups 10 Power Swings 10 Ring Rows 10…

Happy Halloween! Remember to wear your costume to class for a chance to win a private lesson with Ivy or Mario and free Gobble Jog race entrance! Debo, thanks for…