Big Day CFQ! We've put a LOT of work in on our Deadlifts over the past month and a bit. Regardless of whether you increase your 1 RM deadlift today or not, you have most certainly increased your pulling power from the floor! Listen to your body, get hyped up and if 95% feels like your max for today, that's pretty awesome! if 101% moves like butter, awesome still =) Focus on all of the Full Body tension and bracing we've learned through our deadstop work and concentrate it ALL

Hey CFQ. Stretch day is here! We've had a low body dominated week so far, with some upper body pulling thrown in for good measure. We'll be taking good care of that and getting ourselves limbered up for our Deadlift test on Friday. Bring your Favourite FOAM ROLLER today! We'll be doing some soft tissue massage work. There's a nice little DB Bench session if you're into it or a longer, less intense, less impactful AMRAP to work through if you just want to move. See you soon!

Hey CFQ! Please join me in congratulating Joanne MacMillan for being randomly selected from our group of August participants. Joanne did the DB Snatch challenge, grabbed some video of herself in the process, posted the video to social media and tagged us. That's all you have to do for a chance to win a FREE 1 month membership =). Your next challenge for September (as suggested by Coach Will, thank you sir) is a MAX BAR HANG! How long can you hold on? Not a traditional Death B

Hey CFQ. Are you interested in helping with an AMAZING program at the gym? Perhaps you have a High School aged kid at home who wants to add some valuable volunteer experience to their resume? Kait is looking for dedicated volunteers who can consistently show up to help with the Uniquely Abled fitness program at the gym. Thursday evening at 6:45 for 45 mins. Email Kait cfq@uniquelyabledfitness.org Or Text at +1 (506) 663-5122

Mid week already, as we march towards our Deadlift re-test on Friday. Today's a fun day, and our last TRULY intense day before we slow down a bit on Thursday to prepare for Friday. You can share a bar and rower for the power piece today or have your own bar setup and only share the rower. the goal is to have a little fun pushing each other and enforcing a little rest time. Each partner will complete 5 total rounds each. Partner 1 completes a full round then rests while partne

Starting NEXT week. Sep 8, after Labour Day. Everything you know and love about CFQ will stay the same, only now we will have a coached class at 3:30 and our Uniquely Abled group is back at 6:45 on Thursday evening.

September 1 everyone. We're almost back to school. eek. It will be great to get back on track with regular routines. We have a straightforward effort today. Pull ups as max sets for strength and a 10-1 that will test your ability to stay smooth and consistent. Use bands in the strength piece, if needed, to maintain some consistency in sets. Keep our "reps in reserve" model in mind to stay strong across all four sets. The METCON will reward you for being smooth and steady tod

Hey everyone! Hope you had a nice weekend. We have another fun week coming up with our DEADLIFT re-test on Friday. Don't miss it! We're touching the heaviest weight on our deadlifts in this cycle so far today, but it's only for 2 reps. We are priming our minds and bodies to be ready for the test later in the week. For the METCON, the OH Squats will will tough. 50 reps is a pretty good chunk to dig through in one go. Breaking these up is key. Try to choose a weight that lets y

Happy Sunday CFQ. Say hello to Senor Sweaty McSweaterson. Friendly reminder that we are having a coaches meeting at 12:30 today, so the gym will be closed from 12:30-1:00 pm

Happy Friday CFQ! Great way to finish the week. Some quick intervals with rowing, toes to bar and snatches! This will be FUN! The goal is to hit each station HARD, rest, and do it again! There's a fun TEAM finisher as well. If you would absolutely rather work on your own for the second part, or if you're in for open gym by yourself, work on the row for a minute, jump off and do your front rack hold for a minute, then rest a minute. Easy peazy. Just a quick note that we will b

Hey everyone! Just a heads up that we will be closed for a coaches meeting from 12:30-1:30 on Sunday August 30.

Hey CFQ! It's stretch day again, you've earned it. Plenty of hinging this week, so we'll be looking after that with a good mobility session. New movement to us, and something a little different/odd. As if Bulgarian Split Squats aren't bad enough, we're going to add in some clean and jerks/presses in the same position. Here's a video so you know what to expect if you'd like to tackle the strength piece today. If you're just interested in a bit of a sweat, there's a nice AMRAP

CFQ! We're partway through the week again and we have a new take on an upper body pulling exercise to keep your body guessing=) Band resisted body rows. There's a little more setup involved with these so listen to your coach and work with your class mates to be efficient. These will likely be tougher than you think! Hot Tip: Try to pace your burpee pull-ups to be smooth and steady and DON'T try to rush through them.

Hey CFQ. It's Tuesday. We're tackling a bigger DEADLIFT today but with fewer reps. You know what this means? We're coming to the end of this cycle! We will be testing our 1 RM Deadlift on Friday of next week. We'l also be testing our 1 RM Power clean, but that won't be until the next week after the deadlift. Simple METCON to follow our big deads. It's all about your medball in this one. Step overs and wallball shots! Whoop whoop.

Happy Monday everyone. This is our long, slow workout for the week. The goal is to move through the triplet at a 6/10 effort. Don't sweat the timecap =). We do have some Pallof presses for after the workout that are technically optional, but we will have time for them and you SHOULD be doing them. A great core strength and stability tool. Your week ahead is also here and a fitness racing piece as well, to satisfy that HYROX itch=)

Happy Sunday CFQ. Coming in for a sweat? We've got you! Pretty straightforward day. Just. Keep. Moving =)

Hey CFQ! Friday already? Wow, time really does blast past when you're having such a great time fitness-izing. Something a little different today...ring chin ups with a little weight tossed in for spice. We'll follow our upper body pulling strength session with a series of decreasing time AMRAPS. Remember to PICK UP WHERE YOU LEAVE off after each AMRAP.

Happy Stretch day! Come in for a good stretch and a little sweat. If you’re interested in improving your Olympic lifts, sign up for our lifting class at 5:30. Thursday only.

Hump Day CFQ! Oh Yeah! Cross-over singles...75 of them! It's going to be fun. Right into some double tap burpees. Be honest with your effort on the burpee, not for the whiteboard's sake but for your own BEST movement. When you commit to moving as well as you can, before considering to add weight or difficulty you're unsure of, your trajectory to a better range of motion, stronger and more powerful lifts, better gymnastics, etc. will be shoter and less prone to injury. Move we

How are your legs feeling today? Today's METCON will challenge your low body endurance! You want to make sure you're getting 30 seconds to work on your wall balls in each AMRAP, so choose your front squat weight wisely and RESPECT the high box jumps. We will be encouraging you to step into your box jumps today, using some momentum for a BIG tuck jump with your knees up! We're shooting for POWER development today so try to choose a heavier ball or practice throwing your usual