Here's Sunday! Get a little sweat on. More Deadlifts, maybe you missed Friday... and some serious cardio.

Please see below for class times relating to next Tuesday.

It's time to put all of our hard work to the test. All of the strict pullups and bar mups we've been doing are coming to a head today. 3 sets of MAX reps! If you max out in the first set and struggle heavily with the next set, make sure to have a thick band handy to ensure that you get another two sets of 5 reps minimum. The METCON for today is a simple couplet of heavy deadlifts and cardio. I do love a good deadlift Friday. The weight on the barbell should represent roughly

Hey folks. We're testing our upper body pulling gymnastics tomorrow, so if you're doing your own thing today and you want to put your best foot forward on the test, I would suggest you limit upper body pulling. There are rope climbs in one of our options for today, so you may want to sub them out for some core work instead. There's a Fitness Racing workout posted here as well, if that's what you're in for during open gym. You can always save this one for the weekend too if yo

Happy Wednesday everyone. Today is a practice day. We have a big EMOM with lots of skills to work on. Choose options for each movement that allow you to keep moving on them and that allows you a short break before the start of the next minute. The machine work shouldn't take any more than 45 seconds!

Hey CFQ. Our first of two gymnastics tests for this week coming up today. If we've been doing our Ring Mups, we're going to test 3 max rep attempts and if we're on the ring dip track, we're looking for 3 max sets of ring dips. Try for the most challenging version for your first set and use assistance as needed through the remaining 2 sets. We have a mandatory 3 min rest between sets so you're ultra fresh for each attempt! Try to respect this rest, knowing that you're pushing

Hey folks. What an exciting end to the World Series Championship! It's a shame our Jays couldn't hang on for the W...but they sure as heck played their hearts out. We're starting our GYMNASTICS TEST week off with a BIG Front Squat/Clean complex. The front squats will get heavy and hard in a hurry, so efficiency will be key. The cleans can be touch and go and power or squat but not necessarily either or both. (that sounds a little confusing, but you catch my drift?). Work up t

Happy Sunday crew.

Congratulations to our Costume winners! We couldn't decide between these two spirited ladies, so they both win a prize! Thank you for being such amazing examples of our incredible CFQ community spirit. Awesome job Natasha and Beth!

Hey folks. I meant to post this along with Thursday's workout. If you're headed in for an open gym this weekend and want to tackle some fitness racing, we have you covered. You do an AMRAP 10 for each station, alternating between the two stations. Don't forget to rest a minute between each. Here's a video for the squat jacks in the warmup. They look like a workout themselves! https://youtu.be/LK3jSsdQ7M4?si=Pya8Zf1LKLfAhm8x likely no need to hold a kb for these.

Hey CFQ! Don't forget to wear your costume today! We have a prize lined up for the BEST, most imaginative costume that you're able to do the workout in. Remember to be safe about it. You can't endanger yourself or anyone else. Front squats for strength today, in a similar format to our back squats from last week. Ideally we're increasing our weight across all 5 sets. Here's your Halloween Workout, and a few suggestions on how you can break it up. You're free to partition this

I know it. It has been a big week for the old leggies. We'll take care of them today, don't worry. I stand by my suggestion from last week that if this is a genuine active rest day for you, you absolutely SHOULD come in for the stretch but instead of trying to crush another workout, jump on a bike, rower or the air runner and flush the legs out with a longer, slower effort. You can't burn the house down every day. Give your body a break and come back Friday to crush it! There

Hey crew! Halloween is coming up this Friday, so we're going to have a PRIZE giveaway for the best dressed member...who WORKS OUT in their costume (or at least MOST of it). Use some common sense here, it can't endanger your safety or anyone else around you! Have fun with it! The workout for Friday is posted here, to help you decide what would be a suitable costume. Take some pictures and share them! Tag Crossfit Quispamsis =)

It has been a leggy week folks, and today is no different. We want you to work through today's AMRAP SLOW AND STEADY. Don't rush any of the movements, especially the DB Box Step Overs. There's a lot of jumping in the workout so if you're feeling especially beat-up in your lower half and want to limit the jumps you can sub the burpee box jump over to a step over.

Hey CFQ. Today's a longer strength and conditioning effort. We'll be switching up the db bench press (if you watch the HWPO app) with a floor press and I'm giving you the option of using a barbell if there are no db's available. Your machine work should take 45-60- seconds. Have fun!

Hey CFQ! Hope you enjoyed your weekend. Thanks to everyone who came out to watch and support our first ever weightlifting meet. It was a great success with lots of amazing lifts, smiles and good times. Pistol squats can be a tough movement to work on. Choose an option today that lets you squat through as much range of motion as possible to maximize the strength building potential of working one leg at a time. To a box, of whatever height allows for this, or a band attached to

Happy Sunday! Chainsaw Row: https://youtu.be/cdV7LKbpEk0 Dumbbell Seated Arnold Press: https://youtu.be/lnTNmJ9mHLk Dumbbell Pullover: https://youtu.be/k4HtmFIm60A

If you come for a class at 09:00, I'm sorry, there won't be one. the gym will be closed for regular use from 09:00am until ~3:00 pm.

TGIF! We've crushed another week CFQ. Awesome work crew! We're finishing the week with some strict upper body pressing or Ring Mups (if we have them). Holding the bottom of the ring dip is a great way to build strength in the movement. If you feel excessive strain when holding the bottom of a dip, use a toe to support some weight, or a band. Double tap burpees coming back as a pinch of spice on our burpee over bar today! So exciting! They're affectionately being referred to a

How are the old leggies holding up? Our new best friends, Mr. and Mrs. Light Thruster, and their evil cousin, El Lunge-O de Front Rack-O. We'll take care of your walking sticks with a nice stretch tomorrow. Some of you may find the suggestion of Overhead Squats, Air Squats, Goblet Squats and Terror Squats (WTF?)...a bit rude. If that's you, perhaps it's time to give your body a rest day;). Come in for a stretch and jump on the BIKE ERG for 20 mins, flush'em out. Do 1000m on t