Happy Sunday. Big Thanks to everyone who stopped by the Bed Push on Saturday. A HUGE thank you to David and Heidi as well, for hosting our annual Summer Pool Party and BBQ! They always do an amazing job bringing our big gym family together. Here's a little Sunday fitness if you're in the market for it =) The MacKenzie Press: https://www.youtube.com/watch?v=DBGq5byJW08

Happy Friday CFQ! There are a of legs in today's workout. If you're planning on participating in our Bed Push Fundraiser on Saturday morning, you may wish to pay closer attention to your weight/movement choices. Otherwise, we haven't hit Back Squats in a while, so start out at about 60-ish % and work yourself up to something heavy for the day. There's lots of time for the squats, so take your time on each rep. BIG belly breath in and ab squeeze to get your core set and stand

Gadzooks! Stretch day already? Body a little tender in places? That means we've been working hard and making gains. One of the best way to continue to make gains is to undertake a REGULAR stretching and mobility routine, in addition to all of the lifting, running, burpeeing, etc. The way you sleep, eat and care for your body outside of the gym goes a long way to mitigate excessive soreness and helps reduce the risk of injury. It's just life, you're going to be sore, it happen

Hey crew! Deadlift day! We're up to 4 deadstop deadlifts this week so it's going to be tough. The dead stop is important for many reasons and we're doing it to make you stronger. Resetting your grip every rep forces you to reengage your lats, core (everything =) ) and will translate to better lifts across the board. Stay focused for the win on these! You have a good amount of time for each lift! We're sneaking in a little chest press in the METCON too...you're welcome =)

Shout at your nan! What a Tuesday! If you've been to the gym regularly over the past few weeks, you will notice that this workout looks a bit familiar... Our Thursday active recovery days have had a METCON similar to this format. We have a longer effort, NOT for time. All this means is that you should be focused on moving smoothly and in control, one movement to the next, Always moving. BTW, these carries are an excellent way to focus on your breathing while bracing your core

Let's get this week started CFQ! We're in week 3 of our Pulling Strength Cycle! Lots of fun workouts to chew on. I see Squat Clean Thrusters in here for Monday. WOW! Christmas has come early ;) (that's a winky face) Remember, the hard part is getting through the door! The rest of it is all taken care of for you. Today is all about Power Cleans, wall balls, box jumps and the aforementioned "Clusters" or squat clean thrusters. All in all, a great day. See you in the gym.

Happy Sunday CFQ Rowing and ring rows =). Nice little Sunday fitness action.

Happy Friday CFQ! We have a FUN POWER session setup for today. The first two movements in each set are geared to prime your legs for an explosive jump onto a high box. The band for the resisted squat should be HEAVY to achieve the desired result. Don't cheap out on your effort with this one! Simple METCON with stepovers and clean. and jerks. Is your low back often sore following steopovers? Make sure your box height isn't too high. Your thigh shouldn't be much more than paral

Hey everyone. Join us for a great stretch/mobility session and a nice sweat to follow up! There are a few accessories to work through if you'd prefer more of an active rest day. Don't forget that we also host an OLYMPIC LIFTING class at 5:30. Sign up in WIX!

Hey CFQ! Congratulations to JULIE BROWN, for being randomly selected from the group of members who attacked the July Death By Challenge. She did the challenge, posted a photo of herself in the process and tagged CrossFit Quispamsis. That's all it takes to be entered to win a free month of CF. Now it's YOUR turn! The August challenge is "Death By DB Snatch". We're starting at 5 DB snatch and adding 1 every minute until you can't get them all done within the minute. Contrary to

Hola! We're getting upside down today folks. If you aren't comfortable getting upside down, we have some great options for you too! Bottom line, your shoulders are on deck for today, let's make it fun and try something new. Be confident on your hands and stretch the envelope a bit. Know your limits and ask for help when you need it. Your coach is here for you.

Hey crew. On August 15, together with The Maddy Murphy Foundation we will be teaming up at the Rothesay Common to push a custom-made bed frame on wheels ~20km in laps around the area. We're raising money for NB Copes, a local registered charity who help grieving families navigate the loss of a loved one. Specifically, we're fundraising to support a retreat for families who have lost a member to suicide. Join us at the Gero's house for our annual summer pool party afterwards!

Happy Tuesday CFQ. I hope everyone had a great NB Day holiday! We're back at our pulling strength again with a deadlift session, working % off of our most recent test. The AMRAP 10 has straightforward movements, and the goal for this one is to think ahead and try to choose movement difficulty and weight that will allow you to complete all of your rounds in consistent sets. Think, 1-2 sets per movement. Scale your movement as needed to make this happen! See you in the gym.

Happy New Brunswick day everyone! Please see our schedule for reduced hours today. Have a lovely day with your family if you aren't going to make it in. Maybe go for a hike? If you're in for open gym today, there's a new movement on the board for us. "FLEXION ROWS" Here's a video link. Take your time with this and keep the weight light. You don't need much on the bar to get the right feels on this. https://youtu.be/pv-lQeGdnqk?si=GrWF8EnTB8yOwLLz Finish up with a classic HELE

Hey hey CFQ! Having a GREAT weekend so far? Need a little excitement for your Sunday? Looking for a little fitness? Here we go! The Turkish Getup (You should use a KB though) https://youtu.be/-_zTytmHM94

CFQ! The last day of July. I can't believe how fast our summer is flying by. It doesn't really matter how hard you try, eventually we'll have to wave to the warm sunny weather and say goodbye. oh man... We're tapping into our latest DEADLIFT 1 RM numbers for a dead stop deadlift sesh to end the week. We use the "Dead Stop" to reinforce proper setup and to focus on ensuring maximum engagement and building strength off the floor. no bounce, no stretch reflex. Pay attention to y

Hey everyone. Just a heads up that Monday August 3 is a holiday and we will have limited coached class times. Please see schedule for the day below. Enjoy your day off! If a coach will be going in during the day, they will post when. Please note that they are happy to answer a few questions about the workout but they aren't there to run a class start to finish and will be doing their own workout.

Happy Stretch Day everyone. Come in for some mobility and move your bodies. It's good for you. Regular stretching, foam rolling and other soft tissue work is essential to maintaining a healthy body. You religiously come to the gym and crush the workouts, it's just as important to do the aftercare as well. We'll have a few good options on the board for some lower impact cardio work as well as a workout with a little more umph for those who feel their fitness needs.

Hey CFQ. Another beautiful day to workout. Isn't it always? Big power day today! Look to complete your cal row/machine effort in 0:40 or less. The Complex should be completed unbroken and be a light to moderate weight at most. The idea is not to load up the barbell to move the heaviest load possible, rather it is to focus on the leg drive and hip extension to move a light-moderate weight barbell FAST and snappy! For the METCON: Lots of rounds and low reps! You want to keep m

Hey crew, Nice job on your deadlift baseline test! Keep this weight number handy as we'll be referencing it regularly as we move through our pulling strength cycle. Today's Pulling piece is upper body focused with Pausing Wide Grip Pull-ups and Banded Lat Pulldowns. Your goal for the METCON should be trying for consistent sets on the wallballs. Scale the run to be about 2:00 or less and you shouldn't be dying for breaths when you come in. You want to have 1:00 or so to work o