Happy New Year! Full schedule resumes tomorrow!

Welcome to 2014….The CrossFit Games Open registration is here already. It officially begins on January 15th. To set you up for the most success possible, it’s time to clean up our diets. It is Paleo Challenge time. The challenge will officially begin next Wednesday, January 8th. This will give everyone a chance to polish off the last of the leftovers and fill your fridge with all things green and meaty. More details to follow.

This year CFSQ will start an annual Whiteboard of Goals tradition. We expect everyone to write a bucket list item, goal, intention, outcome, etc. on the whiteboard for the whole gym to see. When it is accomplished, we’ll cross it off.

We hope everyone has recovered from the last few weeks of overindulgence because it’s time to get on track. Big things are on the horizon….here we go.

Warmup
Dynamic Athletic Movement

3 Sets
10 Step ups R/L
10 Push-ups
10 Swings
10 Pull-ups

Lift
5 x 5
Push Press

Sets across at 75-80%

Conditioning
3 Rounds AFAP
5 Thrusters (135#/95#) or (2x28k/2x20k)
20 L-Pull-ups (strict)