Gobble Jog is tomorrow morning. Good luck to all the runners! All classes are cancelled tomorrow. Friday we will have CrossFit class at 10 & 11am ONLY. Strength class will…

Warmup Speed Ladder 3 Sets 5 Downdog Push-ups 10 Cossacks 25 Kettlebell Swings Strength 5-5-5-5-5 Back Squat Conditioning 5 Rounds AFAP 20 YD Kettlebell Walking Lunge 20 Push-ups 20 Sit-outs

Warmup Dynamic Athletic Movement 3 Sets 5 Downdog Push-ups 5 Halos R/L 10 Pull-ups 20 Alternating Lunges 10 Squat Jumps Strength 3-3-3-3-3 Press Conditioning 5 Rounds Double Kettlebell Complex Alternate…

Warmup Run the long block 2x Jump Rope 500 turns 5 Kettlebell Mobility Chain R/L 1/2 Turkish Getup Windmill Overhead Squat 1/2 Turkish Getup Conditioning 3 Rounds AFAP Run 400…

 Do it. Warmup Dynamic Athletic Movement 3 Sets 5 Power Swings 10 Box Jumps 15 Push-ups Power 2-2-2-2-2 Hang Clean OR Hang Snatch Conditioning 5 Rounds Double Kettlebell Complex Alternate…

My goal is to be stronger today than I was yesterday. Warmup Dynamic Athletic Movement 3 Sets Hip Mobility Sequence 10 Goblet Squats 10 Ring Push-ups 10 Kettlebell Swings Strength…

The Gobble Jog is next week! Be sure to sign up with CFSQ when you register. The price is going up in just a few days. The Hardys' CFSQ Social…

Day 1 of the new strength class was a huge success! Dave Bell will be lifting on December 1st at the USAPL American Open. Make plans to join us in…

Thank you to everyone that came out for the Powerlifting Seminar!  Thanks also go out to Vanessa & Dave for sharing their knowledge and passion for the sport. We welcome…

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…