Happy Sunday CFQ! Here's a little work to whet your whistle. Just a straight up sweat!

Hey CFQ! Happy Friday indeed! We have a nice interval style workout to start the day, followed by another back squat sesh to keep us honest. We'll be pre-fatigued when we get to the back squats, which is part of the point. 75% our 1 RM Back Squat may feel a little heavier than if we were to attack it fresh. Great way to end the week.

Hey Team! Looking forward to a good stretch and a little sweat? Today's your day=) It's summer and that means running season. We have a nice conditioning puiece to complement your mobility sesh today. rounds of 400 with a nice rest between. this is a great opportunity to find your workout pace for a 400m and push a little harder. Just a bit. There's nothing else to interfere, so dig in and get after it. Or, choose the RDL's and work on some balance! Not much weight (if any!)

Hey team, What a great week so far, and today is just piling on the FUN! We did a lot of work on our push press over the last strength cycle and we get to show off our skills with a cool complex today. 3 push press, 2 push jerk and 1 split jerk. This is % taken from your 1 RM push press which we just tested! The jerks shouldn't feel overly heavy, so you can focus on using great technique. The shoulder burn will come in the METCON with a few more STOH, some TTB and dubs =) It'

Happy Tuesday CFQ! Trucking right along with our transition week. We have a straightforward day with some rope climbs and carries to start. Haven't done rope climbs in a while (Spring Fling may have been the last time for most), so it should be fun to get up again. The carries can be kbs or dbs or anything else odd=) Our METCON for today is all wallball and will test your mental fortitude as much as your physical capacity. 25 is a tantalizing number to shoot for unbroken, but

Happy Monday CFQ. I hope you enjoyed a lovely sunny weekend! We're into week 1 of 2 transition weeks before starting into our next cycle. Our next cycle will focus on PULLING STRENGTH and we're using the DEADLIFT primarily as our test, wth a secondary focus on a heavy/1 RM power clean. We'll be following a linear progression in a 5x format, similar to our back squat and upper body strength cycles. So, 5x2, 5x3, 5x4, etc. We'll be testing our Deadlift in the first week. Keepi

Happy Sunday CFQ. Sweet little Bench Press Sesh and a SICK EMOM for the win. (wink Sheri)

Hey team. A special announcement for you to think about over the weekend. We're planning our annual summer fundraiser for NB Copes to help them fund the amazing work they do for families working their way through grief. We will be pushing a custom made bedframe on wheels around the Rothesay Common on August 15 to raise money specifically to help fund a retreat for families who have lost a member to suicide. We work with the Maddy Murphy Foundation, Fundy Honda, many other cor

Happy Friday everyone. We've made it through some incredibly difficult push press sessions over the past few weeks and now we get to test our strength. We'll have plenty of time to work up to BIG HEAVY for the day, our new 1 Rep Max. The METCON to follow is a great AMRAP of pull-ups and a recovery effort on the bike. See you in the gym.

Happy Stretch day crew. Nice, longer METCON to get a little sweat on today. Keep in mind that we are TESTING our 1 rep max Push Press on Friday this week! I also included some Handstand walking because we haven't done them in a while...keep in mind that we're testing our Push Press on Friday and if you really want to put your best foot forward, you may want to limit how much time you spend on your shoulders =) Have fun.

Happy Hump Day CFQ! Upper body power session and a FUN 10 round workout with a fast cycle time. Your movements in the METCON should be smooth and unbroken. 30 DUBS is the perfect set number to practice, but don't get hung up on them. 0:30 max practice on these. The 30 second rest is here to help you get some energy back into your arms for the next round. Get after it!

Hey CFQ. We have TWO amazing events lined up for you...ON THE SAME DAY! Get a little hot, maybe a little sweaty helping us PUSH the bed for NB Copes in the morning, and join us for our annual POOL PARTY at the Gero's in the afternoon. Sounds like a perfect day! Follow this link for more info on the "The Big Push", our annual fundraiser Bed Push for NB Copes. You can register to help push the bed or simply make a donation to the cause here as well. We have a new TEAM format fo

Hey hey Tuesday! We have a sweet little squat session set for maintenance today. 70% isn't crazy heavy, but we still have to respect the quality bracing we learned about in our previous squat cycle. Approach each rep with a big belly breath squeezed tight, strong hands on the bar (break the bar around your shoulders), a controlled descent and a strong drive out of the bottom. If you're still working away at the beginning 4 round piece at 9:00, your coach will ask you to stop

Hey CFQ. The start of another beautiful week of fitness with your very best friends...and family. Our last week of this upper body strength cycle. I thought we'd only be re-testing this week but it turns out we have ONE more push press session (Today actually) and the re-test will be on Friday. Our heaviest session yet, we're going after 88% today! The METCON is a straight forward Hi-Octane piece to finish the day.

Here's your Sunday Grind CFQ. A little leg, a little more leg. Just a little leg.

Happy Friday everyone! Summer is really starting to heat up. We have the heat pumps at the gym on, keeping the place comfortable. Please do your best to keep the doors closed. We're finishing off the week with a 5x5 of strict chin ups and a straightforward METCON of KB swings and Single Arm Kb Step ups, switching hands every 4 reps. The KB is heavy, but we want you to really consider your weight to match your ability to hold the bell in a proper front rack position. NOT resti

Hey CFQ. A quick note to let you know that AMBER BATEMAN is the June winner of a free month of CrossFit for crushing the Echo Cals, posting a video of her in the process and tagging CrossFit Quispamsis. Test your fitness and try your luck with July's challenge...

Hey CFQ. I hope you all enjoyed your day off yesterday! We're back at it with a good mobility session, our last push press session of this cycle and a CLASSIC benchmark CrossFit workout "GRACE". Haven't tackled Grace before? 30 clean and jerks for time! Sounds like fun=). I like the looks of the BONUS work too...Burpee over bar...AS FAST AS POSSIBLE 😬 See you in the gym.

Happy Canada Day CFQ! I'm very happy to call this country my home. I'm sure you can all agree that we live in a pretty special place. We have reduced class times today, please see the schedule below. Special dates like today will also be announced on the new info TV by the main entrance. Anything interesting, coming up or otherwise important will be on rotation for everyone to see on this TV. Hump day = LEG DAY this week. If you're into the gym for a workout today, it's all a

Happy Tuesday Folks! All about upper body POWER today. Choose an option for the strength piece that you can move through with explosive and good quality movement. Jumping muscle ups are a great option... if you're working on stringing CTB together, today would be a great day to work on those small sets of 2-3, but NO MORE than that =)