Party RSVPs are rolling in! Get excited.

Don’t forget to get registered for the Gobble Jog! This is one of our favorite events of the year as lots of old CFSQ members come back into town and join us to run, workout or both! Options include running the 10K + T-day WOD, 10K+5K, timed 5K+weight vest, cheering from the parking lot kettlebell in one hand spiked cider in the other….take your pick! Sign up now.

4 Commitments You Can Make to Have Happy, Healthy Holidays

Warmup
Dynamic Athletic Movement

10 Halos
Then,
3 Sets
1 Getup R/L
5 Down Dog Pushups
10 Kettlebell Swings

Skill
Review
-Single Arm Swing
-overhead lockout position
-Kettlebell High Pull

Half Snatch

Conditioning
“Insubordination”

6 Rounds AFAP
Levels 3/4
10 Toes to Bar
8 Ring Dips
120 Yard Shuttle

L4 – 12:00
L3 – 15:00

Level 2
15 V-ups OR 10 Toes to Bar
15 Box Dips
120 Yard Shuttle

L2 – 17:00

Levels 0/1
15 V-ups OR Butterfly Sit-ups
15 Box Dips
100 Yard Shuttle

L0/1 – 20:00