Please welcome Jack Turner, weighing in at 7 lbs even, born yesterday evening to Ben & Jess (after Ben got his afternoon Barbara in). 2014 has been the year of the CFSQ baby!

Here’s a quick run down of upcoming events:

This Friday: Costume Contest!! Wear a fun costume, get your picture taken (before the workout), we all vote for our favorite. Top 3 win prizes.

The Big Thank You: Molly organizes the letter writing campaign at CFSQ every year. Write a quick note or novel to a deployed Soldier for Thanksgiving and drop it in the box on the front desk. Last day to write a note is Friday.

CF101: Get the most out of training. Nov 15th @ 11 am. Free & Required. You must complete 101 in order to test. If you have tested, but not attended, you may not test for the next level. If you have been training at CFSQ for at least one month, you are eligible to attend.

Level 1/2 Testing: November 11th @ 7 pm. Free. It’s a weeknight.

Level 3/4 Testing: November 16th @ 11 am. Free. It’s a Sunday.

Details for the Annual CFSQ Fall Social are coming soon. It’s always a good time and we have sooooo many new people to welcome!!

Details for this year’s Gobble Jog workout are coming soon too. There’s a lot coming up. Be sure to check the events calendar often for new postings and updates.

Warmup
Speed Ladder

2x
Hip Mobility Series
10 Down Dog Push-ups
3 Turkish Getups R/L

Conditioning
“Useful Fiction”

Levels 3/4
(16 Minute Limit)
25 Burpees
20-15-10
Toes to Bar
Ring Dips
25 Burpees

Level 2
(20 Minute Limit)
20 Burpees
40-30-20
V-ups
Box Dips
20 Burpees

Level 0/1
(20 Minute Limit)
15 Burpees
30-20-10
Butterfly Sit-ups (or V-ups)
Box Dips
15 Burpees