While the gym is completely closed on Saturday for the USAPL Coaches Certification Course on Saturday, the outdoors are always open. So, we’re moving class to Larry Bell Park, 592 Fairground, behind the Cobb Civics Center and adjacent to Cobb Gymnastics. One class only at 9:30 am. We can accommodate a lot of people. Sign up and Get outside!

And bam! Lesson 5: Lift outdoors.

When I first made waves as a writer, I was usually quoted for insisting we go outside and train. It’s still great advice. I think that carrying equipment outside and working out in a communal gathering is the single best way to train. As a discus thrower, bringing my kettlebell to the field to do a few movements “now and again” was a game changer in helping me improve my throws. Grab some food and drink and a training tool and go outside and have some fun lifting.

**Please be sure to take all of your personal belongings with you when you leave the gym. We have several big names from the strength and conditioning world coming to CFSQ this weekend. If looks questionable to me on Friday, it’s going in the trash. Thanks for your help!

Reminder: Get signed up for CF101. All workshops/clinics/seminars/other synonyms are found on the workshop tab. Right now we have CF101, all Level Tests, Oly Lifting and the Tactical Strength Challenge will soon be listed there.

Have you heard? CFSQ is an official host for StrongFirst’s Tactical Strength Challenge and we’re teaming up with Conditioning Kettlebell Gym to make a great event for everyone.

The Tactical Strength Challenge (TSC) is a strength competition consisting of three events:

A three-attempt powerlifting deadlift.
Pullups (Weighted for Elite) for max reps.
Kettlebell snatches for max reps in a 5:00 time period

There are novice, open, elite and masters categories and we’ll have some swag, prizes and giveaways for the winners. Sign up is on StrongFirst’s website here.

Warmup
Run to Sessions St.

3 Sets
10 Kettlebell Swings
10 Down Dog Push-ups
10 Ab Wheel Rollouts

Conditioning
AFAP
Run 800 yd
50 Wall Balls
30 Pull-ups
50 Wall Balls
Run 800 yd