Happy Sunday CFQ. Some upper body pulling and a nice EMOM to round out your weekend =). Rowing and burpees, heck yes!

We're finishing off the week with some heavy deadlifts and various forms of jumping and higher velocity hip hinge movements. Love a good deadlift Friday. The goal is to have about 1 minute of work to 1 minute of rest in each 2 min interval. From HWPO: The overall goal is to maintain power output and quality mechanics across all 10 sets, treating each superset as focused, explosive efforts rather than conditioning.

December 12, 2025.

Hey hey CFQ! How's the week treating you so far? Wait, what? BENCH PRESS programmed on a Thursday =). My LANTA! Oh, it comes with Handstand Pushups too... (big tooth emoji). As always, we'll have an awesome stretch lined up and there's a classic-ish AMRAP of pullups, pushups and situps. What a great day.

Happy Holiday's CFQ Family! First, we would like to thank you all for being such an amazing group of people and for helping make our little gym family such a vibrant, fun and hardworking community. We help each other, inside and outside of the gym, we cheer each other on, and we're never afraid to share our love of CrossFit with family, friends...sometimes maybe a bit too much. Just kidding. There can never be too much CrossFit talk! Well, here's a new way for you to share yo

WE have a big workout lined up for today. 30 min time cap with a goal of a 1:00-ish row, unbroken (moderately heavy) thrusters, and unbroken sets of wallballs. There's a rep range on the wallballs to accommodate/support these goals. It's going to be a great sweat!

Happy Tuesday CFQ! We're going to be working through a lot of muscle up progressions today, but never fear, there will be some great options for everyone. If you've never tried jumping bar mups, today's the day!

Happy Monday crew! We had a busy weekend with parties...supper at Vito's and a big birthday bash for our girl Abby! Let's get back to business. Our BACK SQUAT waves will start with a heavy set of 3 at somewhere in the 75-85% range, increase load for a set of 2, one more increase for a string single, then back to the original load for another set of 3. So on and so on. The DUBS in our METCON is the "rest" portion of the workout...yep, we want to try to relax a little bit doing

Pretty Straightforward Sunday folks. You're taking on JERRY today! Good Ol' Cardio day. Running, rowing and uhhhh, running. Here are some options to help you avoid slipping and ending up on your little peach outside on the icy snow: Running Alternatives: - 3200m-3800m Bike - 1200-1600m Ski - 800m Ski + 1600m Bike

Happy Friday crew! We have one, big workout for you today. It's a little less intense but not necessarily easier. The name of the game for today is skill development with a little machine work and some core action. Your score on this workout is the healthy satisfaction of having worked hard, possibly achieving something new and having a great time working out with friends.

Happy Stretch Day CFQ. Some of you may be sore...from shovelling your driveway =) Nice to feel a little more wintry though. We'll have a nice mobility piece geared up for you, as well as all of these wonderful choices below. There will also be a straight-up cardio piece as well, for those who just feel like getting a bit of a sweat on. Olympic lifting at 5:30! Sign up in WIX now.

Mid-week already! Our strength work today is all about positioning and making sure we're keeping the barbell where it needs to be for maximum efficiency. Sometimes the best thing to do is to slow the lift down, especially the very first pull from the floor. Keep the weight manageable, feel good about the technique in the strength portion so you can carry this weight forward and crush the snatches in the METCON too.

Hey CFQ. Happy Tuesday. Bit of a different rep scheme today. I can't remember the last time we had a 20 round workout. The goal is to work through FAST, PUNCHY rounds. 30-40 seconds/round style. From HWPO direct: "The built-in rest at rounds 8 and 15 is essential. Athletes should treat these breaks as a chance to settle breathing and reset mechanics. Scaling should maintain a fast round pace. Beginners and intermediates should feel the same small-dose, repeatable stimulus — n

Wow. December already. Time really has been flying along here! We're up against another great week of big workouts and fun, CrossFit-ty style METCONs. Looking forward to it. This is a SPECIAL week too. We have our annual Holiday get together coming up this Friday at VITO'S in Rothesay. We're all meeting there at 6 pm, so please visit our EVENT page in Facebook to let us know if you'll be there or not. Here's a link: https://fb.me/e/6r5AwNK9y By popular request, I have include

Happy Sunday CFQ! YAY for Box Squats, and then a few air squats.

Happy Friday CFQ. We have Front Squats on the menu today and they're in a fast, explosive format. The strength piece will seem quick and we'll get our heart rate up with the inclusion of the broad jumps. Not much time to mess around on these. The METCON is a take on DIANE but we're subbing the HSPU for Pull Ups. This is a quick mover too, so try to choose movements and loads that allow you to keep moving. i.e. 21 pullups, or version of, in 3 sets or less.

Hey CFQ. Lots of choice on the board today. I will put up one of the EMOMs from the FITNESS RACING piece on the board as well as the regularly programmed Thursday work. They're raw cardio. For those who have had enough of running or shuttles (thanks Wednesday) you can always just pick two machines and chip away at the 0:50 on, 0:10 off EMOM format. HELLO Engine Builder. Don't forget to sign up for Olympic Lifting with Amy at 5:30. The full FITNESS RACING program is her for th

Hey CFQ. Happy Wednesday. We're halfway through another great week of programming. I know your leggies are probably a little tender, so we're all in with some upper body pressing today. FYI - 1 shuttle = 50'. However you want to think about this in the workout is up to you. We're looking for 2-ish minutes per round with the shuttles coming in around 1-1:00. Our TTB, or modified version of, should be unbroken or MAX 2 sets and our challenge for today is to choose a weight on t

Hey CFQ. Another Tuesday has arrived. If you follow along with our programming on the HWPO app, you'll notice that we switched the BACK Squats from a rack to FRONT Squats from the floor and adjusted the load (weight) accordingly. This will simplify some of the logistics. You can break up your sets of squats in up to three. Use this as a guide to the weight you should choose, knowing that it should be heavy. TAKE YOUR TIME working through the burpee box jumps. If you're really

Happy Monday CFQ. Here we go again, with another fun and exciting week. Starting off with a biggie, and it's another "choose your own adventure"! How much fun is that? You can break up the work however you see fit!