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

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.

Hey CFQ. Tuesday is here and it won't disappoint. Choose your level of difficulty carefully for the RING DIPS today. the GOAL is to be able to move for the majority of the 0:15 and you should be aiming for between 5-7 reps each interval. So, one or two strict dips every set is not what we're looking for. Having a band closeby to help maintain the 5-7 rep window as you get tired will be key. Fun little METCON to follow up. Work hard for 1:30, rest 0:30 and get back to work. Th

A good look at the week ahead, some Fitness Racing work, and our 1 REP MAX BACK SQUAT! Testing our 1 Rep Max Back squat today! If you can't get this done today, try to find time later in the week to do it, so you'll have a number we can work off of as we chew through our Squat Strength Cycle!

Happy end-of-the-weekend CFQ. We're testing our 1 RM Back Squat on Monday, so don't go too HAM here.

Hey CFQ. We're going to finish the week off strong with some legs on legs on legs! Haven't done Bulgarian Splits in a while. Here's a quick video showing the two ways to attack this exercise, based on which major muscle group you want to target: https://youtube.com/shorts/qHDB5HkOrrs?si=4I_QX2HsuU6tPDlG We will be more quad dominant in the METCON, so we recommend working towards the hinged forward variation, to focus more on the posterior chain. Have fun and have a great Frid

Happy Active Recovery Day CFQ. Just a reminder of what this day represents to your week of working out. Most members will work out Monday, Tuesday, Wednesday, and by Thursday their bodies and minds are ready for a break. Minds? Yup. Your CNS (Central Nervous System) also needs to rest. Anyway, so three days on, one off and then back in for Friday and Saturday, off Sunday. This is the recommended way=) So, that's why Thursday has a nice stretch and then the option to some stre

Hump Day already. We're tackling two classic benchmark workouts today. Helen and Isabel. Helen is all about running KB swings and pullups, Isabel is ALL Snatches. It's supposed to be sunny but still cool. There's a fan bike option for distance for those who want to stay inside. If you're planning on running outside, we'll have the inside cone system goping again this year. To run 400m you will leave from your station, out the door, do two laps around the parking lot (end of

Hey Tuesday. Welcome to the jungle. We're touching on some heavy front squats today, as a taster for our 1 RM BACK SQUAT coming up NEXT WEEK! Followed up with a burner couplet of dubs and thrusters. Oof. Choose a weight on the thrusters that will allow you to crush consistent, unbroken sets. The METCON is meant to be INTENSE, so set yourself up for success in meeting this stimulus.

Hey folks! Thank you to everyone who took part in the March Death By Challenge. Great job posting your pics and tagging CrossFit Quispamsis (it's the only way you can win btw). After randomizing the results, the WINNER for March is JULANE PRATT! Congratulations on winning a FREE MONTH of CF Julane. We had a lot more people attempt the March challenge than in February, so let's see if we can top them both this month! The APRIL DEATH BY CHALLENGE THEME is...: Nothing fancy here

Happy Easter CFQ. LOTS of info in this post. Please note the special hours for today's Classes below! NOT included in the hours is that Coach JC will be going into the gym for 06:00. He won't be coaching the class specifically, but will be there to write the board up and workout alongside anyone else who would like to go in early. Info on the week ahead is also included here, as well as the Fitness Racing piece for this week. Straightforward workout for today, although the TI

Happy Sunday amigos. Here's a nice little EMOM to finish your weekend off, just right.

Hey folks. Reminder that we have reduced class times for today. Legends at 10:00 and a large Saturday style PARTNER workout at 11:00. See full weekend hours below. NOTE: this will NOT be a Trainstation workout, that will come on Saturday as per usual. For the workout today, expect to see deadlifts/sumo deadlifts, front rack lunges, kettlebell swings, v-ups, and more =). If you happen to be in by yourself for open gym later in the day, you can easily half the number of reps,

Hey CFQ. There are some sore leggies out there, most likely some sore shoulders too. I feel ya. I got ya. Come on in for some mobility work (BRING YOUR FAV FOAM ROLLER). There's something for everyone here today. There will also be a cardio piece up for those who just want to sweat. Sign up for OLYMPIC LIFTING with AMY at 5:30!

Hey CFQ. Here are the hours for this upcoming weekend.

Happy Hump Day CFQ. We made it. Apologies for the previously posted workout. Someone must have hacked my account and published a, obviously false, workout. We have another killer two-piece workout for the day. Finishing with a classic 5x5 Shoulder press. These are STRICT. This means that we're looking for a locked down core, full-body tension and ZERO help from the legs. No kipping on the ring dips today. These are strict, and in small enough sets that we should see these unb

Wow. All I can say is...wow. Looks like we have a real doozy of a workout lined up for April first. Pacing is key on this one, I guess? Try to save a little gas in the tank to push hard in the 4th and 5th round. if you're Rx+ ing this one, I strongly suggest using a mat. Wink.

Congratulations to TEAM CHRIS, for consistently crushing the open workouts, dressing up to meet the theme and racking up the most points possible. You are the 2026 Intramural Winners! Congratulations to TEAM JEFF also, for all of the very same reasons. Everyone did an amazing job this year. Thank you everyone. Final points tally 343 to 251. Until Next Year!

Hey CFQ. Last day of March, here we go! Candlestick holds BABY! We're getting upside down today, or as close as we feel comfortable with! SO MUCH FUN. There are lots of progressions that provide options for something to chew on if you don't feel overly comfortable getting inverted on the rings. You may surprise yourself with what you can do here. Your coach will go over ways to effectively spot your classmate, so PLEASE pay attention during the progressions. If you want to h