Happy Sunday folks. Here's a little GOAT Action to keep you busy this Sunday. We will be doing Bar Mups later in the upcoming week, so today may be a good day to work on some drills, practice the movement in a less structured environment. Bar Mup Video: https://youtu.be/OCg3UXgzftc?si=Df6zoltEiuuzH_Sd Rope Climb Video: https://youtu.be/Pa4QUC9AvuA?si=PRpxE7taX16NNdSp

Hey folks, sorry for the delay in this process! It looked like MOST people could attend a Sea Dogs game on Feb 06. If you could please provide the following information, I can sort out the tickets with Harbour Station. If we can manage to get 20 people together (bring your family and friends for a fun night out) we get a deal on the ticket price ($15 all in, for any section) Let's get out and have some FUN! It will be nice to see everyone outside of the gym.

Rock and Roll CFQ. Another OPEN Redo from back in the day. Some may remember this one as a tough effort. It's all about pacing. Don't go too deep, too early. Feel free to break up your wallballs into sets early on. Oh, and some HSPU too;). What a FRIDAY! See you in the gym.

Hey there, We've updated our GOALS board at the gym. Take a moment to find yours, read through your classmate's and if you didn't send one in, think about what you might want to work on this year and we'll put together a plan to make it happen.

Hey CFQ. Happy Thursday everyone, and great job by the way. Firstly, we truly appreciate the extra effort you've all made to signup for class and checkin when you arrive. It's very helpful. Thank you. We've had a few pretty intense workouts lately and you're all doing an amazing job of meeting the intended stimulus. What do I mean? You're choosing movements and rep schemes from the coach's recommendations that allow you to do the workout as it's intended to be completed. If i

Mid week amigos! We have another big day on tap. Please listen to your coach, do your best to be on time and prepared for class and remember to have fun. Back squats and some threshold training to follow. Threshold training refers to working at the very edge of your technical capacity. Right when your technique starts to break down, just a little bit, is when you're at your threshold. In order to improve, you need to push the envelope a bit. As long as you do so safely, and l

Hey CFQ. Holy Deadlift Monday...behind us now, and on to the next challenge. We're going to crush a 15 min AMRAP first, then follow up with an UPPER BODY PRESS strength piece. The METCON is all about UPPER BODY PULLING. The Shoulder To Overhead (STOH) can be strict presses, push presses, push jerks or split jerks. Up to you. 15 mins is a fair bit of time, so keeping your pullups to shorter sets and focusing on keeping full body engagement will pay off in the long run! 10 is t

It’s time for your yearly check-in. The CrossFit Open is upon us. More than just our annual test of fitness. The Open is a powerful moment for our entire community to come together. It’s where we show the world who we are and what makes our community special. The Open is about how we show up for each other. From sharing coaching tips before a workout, to cheering from the sidelines, judging reps, and celebrating new PRs, it’s built on shared effort, support, and the energy th

Welcome back winter=) Maybe it's all of the OPEN REDO's we've been crushing lately...I'm starting to feel the CrossFit Open buzz around the gym. You all seem to have a little extra to give these days. It's really cool to see so many of you stepping up your game. Regardless of where you are in your CrossFit journey, the OPEN provides you an opportunity to get a verified baseline for your current level of fitness. If you're new to CrossFit, working towards achieving the BEST q

Happy Sunday! Today looks like FUN! See you in the gym=)

Hey CFQ, We've had a few REALLY big classes lately and we would like to ask for your help in making them easier to manage for your coach. Please SIGN UP for the class you would like to attend. If you can't make it, cancel your spot. We have set the class signup limit at 18, mostly for equipment logistics and safety reasons, but can often accommodate more, it just depends on the workout. PLEASE NOTE, members who have signed up for the class will have FIRST pick of all equipmen

Happy, happy Friday CFQ! Some of you have taken on the KB Swing challenge! Great job folks. There's still plenty of time to work it in before the end of the month. We have another OPEN redo on deck for today! An AMRAP 20, triplet of quick reps and fast transitions. You want to start this workout with good control over your pacing, The rounds will add up quickly but you can definitely burn out fast if you come out too hot. Smooth, unbroken pacing for the most part is what we w

New Scotland Weightlifting Club, founded in 2020, aims to grow the sport of weightlifting in the province by supporting athletes at all levels. The club offers free, coach-led programs that include personalized training, technical instruction, and competition coaching—both in person and through video analysis. Members come from Moncton, Fredericton, and the Greater Saint John/Quispamsis area, competing successfully from local to international levels, including a recent gold a

Happy Thursday amigos. Come in for some mobility, a little sweat, a strength piece or maybe some skill work if you missed out yesterday. Today would be a great day to try your hand at January's Death By Challenge! See poster below. You start your first minute at 5 kb swings. If you're up for a longer endurance style workout, there's a a great 40:00 AMRAP FITNESS RACING piece to chew through in an OPEN GYM session.

We've had a couple of pretty intense workouts already this week, so we're taking a step back to focus on some skill work today. There's still potential for some potent cardio, if you push the pace on the monostructural movement, so if your goal for today (as is the plan for those of us who've been in every day this week so far) focus on maintaining GOOD quality movement in the gymnastics portion and regulate your cardio effort accordingly. We want to maintain HIGH quality sta

Hey CFQ. We have a big back squat session geared up for today, in waves, to keep those leggies big and strong. We also have another spicy OPEN-style couplet on the board. Work steady on the DB cleans, making sure you stand tall to finish the rep, with both elbows up and in front of the db's. We're looking for sets of 5-8 on the db cleans and smooth, powerful box jumps. n.b the box height is higher than usual =) DB Power Cleans: https://youtu.be/viWI2rEt-HU?si=3A09FI29rwA1asXl

Here's to another great week at CFQ! Remember, it's the effort you put in that wins the day, NOT your score. Some healthy competition is GREAT for pushing the needle forward but this has to be tempered by a focus on quality. Poor movement patterns lead to injury and time OFF from the gym, which is NOT what we want. Focus on doing the movement well and add load/difficulty in measured doses. Talk to your coach, they can help you do this in the BEST way possible. Big class to st

Hey CFQ. It's a new year at the new gym and we're starting a monthly challenge to keep you on your toes. There will be a PRIZE up for grabs each month and it's awarded by participation , NOT results . All you have to do is post a video or picture of yourself (in some cases a partner too) doing the challenge, TAG us on instagram at crossfitquispamsis and you're eligible to win! If you don't have Instagram, just send the photo or video to Heather or I. Each month, we will p

Happy Sunday Amigos!

Hey hey! OK, we're tackling an old OPEN workout today. It's all about db front squats and bar facing burpees. This first part will tire you out...a little bit. The second part, is to scrape up all of the tiny pieces of yourself that are left over from the first part, and see just how much you can clean. Can be a squat clean or a power clean. Remember to brace your core well for the clean, especially knowing that you're going to be tired. Have fun crew! 2 scores for today. Who