It’s Comcast Cares Day at CFSQ!! The more people that show up to the gym the more money Camp Horizon makes! Comcast is donating on your behalf. Lea will be at the gym all day letting everyone know about Camp Horizon. She’s also accepting any cash, card or check donations out of your pocket. For every dollar you give, Molly does a burpee!

Check out Lea & Molly in this video about the organization.

The first ever CrossFit 101 Workshop is tomorrow! This is a free event starting at 1pm. Every CFSQ member is required to attend CF101. (only exemptions for tomorrow are those who have been with us less than 3 months). We will cover a broad range of topics to enhance your experience and results in and out of the gym. We will also be making a BIG ANNOUNCEMENT (ie game changing, CFSQ next level stuff). You’ll need to have attended a CF101 Workshop in order to participate in the “announcement.” Yes, there will be future CF101’s to attend. Register here.

Good luck goes out to Lyndzey, Laura, Eric LMT and Ben running the Tough Mudder tomorrow!

Sunday, two teams are headed to Kennesaw to compete in “We Got This.” For full event details, check out the event here.

The CFSQ Ladies are scheduled for WOD 1 at 9:50am and the CFSQ Men at 10:40am. The first workout is 150 wall balls immediately followed by obtaining a 10RM back squat for every member of the team in 20 minutes. Good times ahead! Please come out and support these hard working athletes!

Warmup
Jump Rope 3 Minutes

2 Sets
Hip Mobility Series
10 Pull-ups

Lift
3-3-3-3-3
Back Squat

Sets across.

Skill
Krav Maga Stance/Movement
Offensive Front Kick

Conditioning
Box Jump
Shuttle Run
Kick