Many thanks to our members and the overwhelming response we had for Bring a Friend Day! The turnout was amazing. We hope everyone had a great time!

This week: We have a solid team running the Tough Mudder on Saturday and we wish them a safe and fast race.

CrossFit 101
When: This Saturday, April 26th, 1-3PM
Where: CFSQ
Cost: Free
Who: Every CFSQ member is required to attend CrossFit 101.
Register on the Workshops tab.

“We Got This” CrossFit Competition
When: Sunday, April 27. First workout starts t 9AM
Where: CrossFit Kennesaw
Cost: Free for all spectators
Who: Two teams will present CFSQ. Mandy, Sara Ann and Shannon make up the women’s team and Andy, Greg and Steve have it for the men. They need your support!! Please make plans to stop by and stay the whole day or ten minutes. It doesn’t matter. Just come say hi!

Whole Life Challenge starts May 3d. Registration is open now. Join our team here!

Warmup
Dynamic Athletic Movement

2 Sets
Hip Mobility Series
10 Pull-ups

Skill
15 Minutes
Review Fighting Stance/Movement
Offensive Front Kick

Lift
2-2-2-2-2
Deadlift

Ascending sets. 15-20 minutes here, no dawdling. Going for a heavy double, not necessarily a 2 rep max.

Conditioning
8 Minutes AMRAP
20 Hand release Push-ups
20 Kettlebell Swings