Congratulations to Joseph and Sarah Elliott as they welcomed Ayden Prentice Elliott, 7.8 lbs, 18.25 inches on November 16, 2013. They are still in the hospital. Sarah reported that pushing was easy thanks to a whole lot of squats and lunges. A meal list will go out as soon as they head home. We will send the link as soon as it’s available.

This Saturday is the FREE Performance & Mobility applying Z-Health techniques taught by CFSQ’s very own Z-Health Master Trainer, Andrew. Anyone can attend. Please be seated and ready to go at 11:00am. Register under workshops here.

Warmup
Dynamic Athletic Movement

10 minutes:
Break up reps as needed
5 Turkish Getups R/L
25 Pull-ups

Lift
3 x 5
Squat

Sets across (80%)

Conditioning
20-15-10
Pull-ups
Wall Ball Shots
Sit-ups