Announcement:  CFSQ will host an Olympic weight lifting/CF Open prep clinic March 2nd at 1:30pm. We will focus on the Olympic snatch and pullup. The clinic is open to CFSQ members only both new and old. Cost is $20 for those registered for the Open and $45 for everyone else.  This will be a great introduction to the snatch for those will little to no experience and an opportunity for seasoned athletes to refine their skills.

Warmup
Dynamic Athletic Movement
Hip Mobility Series

10 Kettlebell Swings
10 Pull-ups
20 Squat Jumps
10 Push-ups

Strength
5/3/1

Conditioning
25-20-15-10-5
Double Kettlebell Push-Press
Box Jumps