Congratulations to our competitors for an outstanding performance this weekend! Thanks to all of the people that came out to support! SOOOO many CFSQ members, family & friends showed up. It was an all-round fantastic day!

If you haven’t heard yet, our Grand Re-Opening party is this Saturday at 7:00pm. Please check your email for more details and to RSVP as soon as you can! We are going all out with food, drink and entertainment. If you plan on spending the majority of your night there and are game for The CFSQ Reindeer Games, we are looking for two volunteers contestants who aren’t afraid to ask the bold questions.

On Sunday, Andrew will host the Lower Body Performance & Mobility Workshop. Cost is $15. This one will start at 12:00pm to give you max recovery time. Registration is open now under the workshop tab.

Warmup
Dynamic Athletc Movement

10 Minutes, break up reps as needed:
5 Turkish Getups R/L
25 Pull-ups

Conditioning
15! (45 min limit)
Deadlift (2x24k)*
Butterfly Sit-up
Squat (32k)*
Double Kettlebell Clean and Press (2x16k)
Push-up/Kettlebell Row R/L

*May scale down to one kettlbell for the deadlift and squat depending on ability, OR at the instructor’s discretion, sub 185# barbell deadlift and 135# barbell back squat.