A reminder that we are in Holiday mode!  Check the Holiday schedule here.

Peter, Tyler, Leah and I would like to wish you all a safe and happy holiday season.  This is our first CFQ Christmas and we have been gifted the best present ever...YOU.  We are very thankful to have such an awesome community.

Best wishes to you all and your families and we can't wait to see all that you accomplish in 2011!

Weekly Warm-up Lacrosse Ball to Chest: 90-120sec/side Pec Minor Stretch (on all fours using a box) - 90-120sec/side

2 Rounds:

  • 15 Squats with band below knees
  • 15-20 Band Pull Aparts
  • 15 Poliquin Step-ups OR Low Box Step-ups
  • 8-15 Ring Rows with controlled tempo

Part 1: NEW Q's: A1. Deadlift 3 x 5 ramping sets - rest 60sec (add 5-10lbs from last time) A2. Ring Dips 4 x max [3011] - rest 2mins

VETERAN Q's: Deadlift 3RM

Part 2:

NEW BENCHMARK #3 (*compare to November 26) 4 Rounds for Time:

  • 30 Kettlebell Swings
  • 20 Box Jumps