Welcome to the new CFSQ site!! Jason Cyr has been killing it to update everything and make the new website easy to navigate. Across the top of the site, you’ll see a quick link to register for class and to log your workouts on Beyond the Whiteboard (unlimited members get a complimentary subscription). You should be able to see everything you need for the day right from the home page. GIANT mobile update: Your old “app” doesn’t work. Delete it. Enjoy the new mobile site. It’s FRESH! We are super excited and there are more updates to come!

Warmup
Dynamic Athletic Movement

Skill
Break reps into manageable sets. Micro-sets of 2-3 reps with perfect technique are better than sets of 10 where the last several reps are forced and sloppy. The emphasis is on QUALITY, not speed.

Levels 3/4
25 Typewriter Pull-ups
50 Ring Push-ups
120 Sec Hollow Rocks
25/leg Pistols to a box

Level 2
25 Chin-ups
30 Ring Push-ups
120 Sec Hollow Hold
100 Jumping Lunges (alternating)

Levels 0/1
30 Ring Rows
30 Ring Push-ups
180 Sec Hollow back practice
100 Lunges (alternating)

Conditioning
15 Minute Limit
Levels 3/4
4 Rounds AFAP
400 Yd Run
20 Wall Balls (20/14)

Levels 1/2
3 Rounds AFAP
400 Yd Run
20 Wall Balls (level 2 – 20/14)

Level 0
3 Rounds
400 Yd Run
15 Wall Balls