Just a few days after we opened last year, the gym was pretty bare. We’ve been stocking it up, but several people deserve major THANK YOUs for gifting us equipment. Thanks to Mike Hawe for the set of Olympic rings, the box of rehab tools, and spearheading the design of a custom CFSQ plyobox along with Kandice & Sara! Thanks to Dave & Vanessa for the metal plates and bench and for storing the Rolling Thunder at the gym! Thanks to Greg for building the set of three-in-one plyoboxes! Thanks to Sara Clay for the paralettes, kettlebells, and weightbelts! Thanks to Brian & Greg for the tires! Finally, thanks to Leslie Leonard for giving CFSQ an identity with wall murals, t-shirt designs, and stickers and to anyone else that I may have missed! We appreciate everything that everyone has done for us over the last year and a half.

Warmup
Dynamic Athletic Movement

3 Sets
5 Downdog Push-ups
5 Power Swings
10 Ring Rows
10 Ab Wheel Rollouts

Power
7 reps:
Clean Pull + Hang Clean
OR
Snatch Pull + Hang Snatch
* do not release the bar between the pull and the hang

Conditioning
5 Rounds
Alternate with a partner
Double Kettlebell Complex
5 Cleans
5 Push Press
5 Lunges R/L
5 Swings