It was a huge weekend for CFSQ!! Many thanks go out to standard crew: Greg, Joe, Kelvin, Jon, Joseph, Vanessa & Dave. Amy B., Lea, Niki, Robert, Clark & Patrice also made guest appearances and thanks to Sara Clay for keeping the cooler stocked. The new location is getting so close to the finish line. It wouldn’t be possible without all of these guys going above and beyond week after week giving up personal time and even training time to get the job done. Thank you!!

July 4th: One class only at 9:30AM. All regularly scheduled classes are cancelled.

Warmup
Dynamic Athletic Movement

10 Minutes (3 Sets)
10 Push-ups
10 Pull-ups
10 Swings
10 Ab Wheel Rollouts

Skill
Turkish Getup review

Conditioning
5 Rounds AFAP
20 yd Overhead Lunge (45M/25W)*
12 Burpees
*Walking lunge with a bumper plate held overhead. Standard lunge points of performance–long stride, trailing leg knee should gently touch the floor every rep. Rx–you may not advance position unless the weight is held overhead with arms extended.