Hey CFQ! It's Friday=). What a week. We will be tackling our first heavy back squat session today, since testing our 1 RM on Monday. Here's a short breakdown on what this squat cycle will look like: We will be improving squat performance through Intensity, Speed, and Power sessions held two to three times per week, along with aerobic conditioning workouts, upper-body maintenance work, and accessories that reinforce squat strength. Intensity Sessions follow a “6 By” pattern (6 sets of 3–6...

Hey folks. Another great day to come in for some mobility work. Of course, we'll have a few options to choose from to satisfy that need for a lift or some sweaty/heavy breathing. I have also reposted the Fitness Racing piece for this week here as well, in case you're in for an open gym slot and want to grind through a longer cardio based effort.

Hey CFQ! Happy hump day. Today is intentionally setup as a lower intensity effort. RPE 6/10. Just above a conversational pace. We squatted very heavy on Monday and I can tell you with CERTAINTY that we will be squatting again on Friday. Today will give our bodies and minds the break they need to rebuild and stay strong. If you didn't squat on Monday, and you want to burn the house down, fill your boots and push hard.