Congratulations to Sara Ann, Mandy and Shannon on a 3rd place finish at the “We Got This” Competition at CrossFit Kennesaw (taking the win in the second workout)! The CFSQ Men: Greg, Steve, and Andy finished in a very close race for 6th place. Congratulations also go out to Laura, Ben and Lyndzey who ran the Tough Mudder on Saturday! Thanks to everyone that attended the first CrossFit 101 and got the first glimpse at the big change coming to CFSQ! The next CF101 is scheduled for May 18th. Finally, THANK YOU to everyone that donated, attended and burpeed on Friday for Comcast Cares Day! CFSQ easily raised over $1200 for Camp Horizon. It was an all round outstanding weekend for CFSQ. Continue to do big things!!!

Warmup
Jump Rope 3 Minutes

2 Sets
5 KM Tactical Getups R/L
10 Down Dog Pushups
10 Pull-ups

Skill
Krav Maga Movement Drills
Sprawl

Lift
3-3-3-3-3
Push Press

Ascending sets.

Conditioning
Tabatas
(8 minutes)
Burpees
Double Unders

4 minutes of Burpees immediately followed by 4 minutes of double unders.