A huge milestone for CFSQ this weekend: we held our first coaching certification!!! We are now an official USA Powerlifting gym. We had the honor of hosting Matt Gary, USAPL Coaching Committee Chairman, Owner of Supreme Sports Performance & Training, and Vanessa & Dave’s long time coach, for this club coaching cert. The course, the largest is USAPL history, was perfectly executed by Matt who delivered a bank of information, personal experience and best practices. We found ourselves using his analogies within 24 hours. Matt is one of the nicest, most professional coaches we’ve met. We look forward to seeing him again.

Please welcome Amanda, J, Darrell, Stephanie, Vanessa and Dave as the newest USAPL Club Coaches!!

We are currently working on hosting a StrongFirst Kettlebell Instructor Level 1 Certification this winter. Be sure to get signed up for Level Testing this weekend under the workshops tab on Mindbody. If your test requires a back squat or deadlift, you need to get this done during regular class time. This happens to be the perfect week to do it:

The first half of this week will be light weight practice, as we will test some maxes in the latter part of the week. Work on refining the skills we’ve developed over the last 8 weeks. Take time between sets to foam roll and address nagging mobility problems in the hips or shoulders. You should leave the gym feeling energized and refreshed, not exhausted.

Warmup
Dynamic Athletic Movement

3 Sets
5 Pull-ups
5 Down Dog Push-ups
Hip Mobility Series

Lift
5 x 2
Back Squat @ 60%

Focus on speed out of the hole.

5 x 1
Clean and Jerk @ 60%

Conditioning
4 x 3
Max Effort Squat Jumps