Hey CFQ. Back at our Clean and Jerks again today, with a spicy set of AMRAP's to finish. Our strength session has sets of clean and jerk complexes, with both sets featuring 2 cleans. These are meant to be squat cleans and do NOT have to be touch and go, we can put the bar down between reps. Demanding on the legs, you'll have to double down on your dip and make it strong. Big belly breath, big brace (squeeze your abs, keep your chest upright and drive HARD with your legs. The

Overhead Squats on the menu for strength today and a straightforward couplet to finish up. If you REALLY struggle with OH Squats and or have a sever limitation in range of motion overhead, you can substitute back squats at the same %. Stick with the 3 second pause as well. Speaking of the pause, we have a 3 second pause in the bottom of our OH Squat today and the kicker is, if you can't actively hold the 3 seconds well on each set, then the weight is too much, and your coach

Well, hello there Sunday. Yeah, I had an extra slice of pizza watching a movie last night. Really? Me too! Sweet. Let's go to the gym and work it out! Wait, what? We can go to the gym on Sunday too? Totally. I call it my Sunday Sweat. Awesome, I'll meet you there! Cool, OPEN GYM starts at 11:30. Sign up in WIX! Oh, did you hear they have a HYROX class at 10 am on Sunday's now too? You can add it on to your existing membership. Is it expensive? Nah, it's only $30/month. Works

Happy Friday CFQ. Another fantastic week of workouts and Olympic lifts. Your clean and jerks are looking great! Strong folks here. Our snatch complex today starts with a hang snatch. The hang is a great position to help reinforce good contact with the barbell at your hips and making sure you extend (open) your hips, knees and ankles. This is to say you get as tall as you possibly can before shrugging up and pulling your elbows up and out. Your legs are the strongest muscles y

Hey CFQ. It's STRETCH day! We have a pretty awesome workout lineup for you as well today. The METCON is a simple stations based effort with straightforward movements. Looks grippy, kind of like "2 Turkeys" style ;) The plank rows and farmer hold should be with 2 db''s. Your main strength piece for the day is a E2MOM of Front Squats. You want to get better at squat cleans...? Building strength here will most definitely help with that. Want to get better at Olympic Lifting in g

Mid-week already! A short week always messes me up. We're taking on some Handstand walks/wall walks as a gymnastics skill builder as well as a conditioning piece today. If you aren't comfortable upside down, we can work on that. There's also a Fitness version that will get your upper body working as well as your heart rate. The skill session transfers directly to our METCON for the day with timed intervals of skips, ttb and wall walks or HS walks. Don't get stuck on the dubs

Happy Tuesday CFQ. We're back to regular class programming. Hopefully everyone had a really nice, long, Thanksgiving weekend! Looks like a great week ahead of us! Back at it today with our Clean and Jerks to start off with, followed by a pedal to the metal burner. You may want to save a little bit on the first set of burpees, but other than that this is a go-go-go workout.

Happy Thanksgiving CFQ! We hope you've all had a nice weekend with family, great food, and are now in need of a good sweat. We have a special TURKEY BURNER workout, partner style, geared up to help work the gravy out. "2 Turkeys" is sure to get you back in the swing of things. Reminder that we have a reduced class schedule for today with lots of open gym time for those who can't make the classes.

Happy Sunday CFQ! Come on in for an open gym sweat. Please remember that we have a HYROX Class at 10:00 and they will have priority for equipment and space during this time. Just a big ol' EMOM 25 =) Here's a video link to the ATY's:

Hey CFQ. Just a heads up that this upcoming Monday is a holiday and we will have reduced class times. If you're in for a good turkey burner, Brad will be coaching classes at 08:00 and 09:00. The rest of the day will be open gym.

What a way to finish the week! Clean and Jerks and a sprinty 3 rounder. I hope it's not raining... We'll have some machine alternatives just in case, don't sweat it.

Hey guys. We have a winner for the September Bar Hang Challenge=). Mr. Mark Rowe, congratulations! He isn't big on Social Media, but he followed the posting rules and is now the proud recipient of a FREE month of CrossFit. Your challenge for OCTOBER, is to HOLD a PLANK on your hands or elbows for as long as you possibly can! Let's track this one. I will start a list up on the whiteboard behind the Bike Ergs. Please log your time on the board then post a picture or video of yo

Hello there, welcome to another edition of "take care of your body and do a little mobility will ya'". Doing some work in between epic training sessions is where you make the most ground. Work hard, break down muscle tissue, rest, recover (drink water, eat well, stretch, foam rolling, etc), grow stronger. Wash-Rinse-Repeat. This is how we get stronger, faster, fitter. If you've been in everyday this week, seriously, take today as a lighter day to join us for some stretches, a

Hey Hey CFQ! Hump day already. We have some snatches and a nice chipper for class today. The snatches are heavy! 80-85%. If you happen to fail a rep in the 1 minute window, you should have time to attempt it again, as long as you still manage to get some rest in the work window. It's only 8 reps but we'll have a good warmup to get you ready.

Hey crew. Another big gymnastics skill day. There will be something for everyone to do, so please come on in and get after it! Ring muscle up skill work to start, or a simple EMOM for those who just want to move a little more before the METCON. We'll finish with a workout that features the ring muscle up for practice, but if you're proficient at Bar Muscle Ups and would rather work on them, that will be an option, there just won't be any specific coaching for that movement. F

Hey CFQ. We have one big workout for today. An AMRAP 20 featuring a LIGHT barbell that you should be able to MOVE for big sets and box jump overs. Your leggies will get a little pumped up on the front squats, so give'em a good shake out before your first set of BJO's. Today is our friend and coach Steve Smith's last day coaching 3:30 and 4:30...so sign up for class and come in to give him a hard time...err, wish him well 😉. Thank you once again for all of your hard work with

Howdy Folks. Headed into the gym for a little fitness? Simple setup on this one. Sometimes simple is best...I like it.

Happy Friday CFQ. Big thank you to everyone who came out for our Hyrox Trial class on Wednesday! It was a fantastic success with lots of new faces. First class of a 12 week block starts next Wednesday. If you're interested in adding Hyrox into your training, talk to us. We have Clean and Jerks finishing off the week and a burner AMRAP 7 of Hang Cleans and Dubs to follow up. We're doing a fair bit of work in a short window with an EMOM format for the clean and jerks, so your w

Hey hey CFQ! First day of October=) Now is THE time to get out for a hike in our beautiful Kennebecasis Valley with friends and family. The Sussex Bluffs trail isn't a very long hike and the ultimate reward is the AMAZING view towards the end. We have another Bench Press Wave session setup for this week. It's our HEAVIEST yet! Up to 85%. if you're following along, stick with it. Keep in mind though...the Pushups and Wallballs from Wednesday may impact your efforts here. The M

Happy hump day CFQ. We're working on our leg strength and endurance today. Back squats for strength, focusing on all of the bracing practice and full body tension from our squatting cycle not that long ago. 75-80% is significant, so each rep needs to be approached with maximum intention. Big belly breath in at the top, hold through the descent portion, slow controlled air out on the way back up and full breath/re-brace at the top before the next rep or re-racking the bar. You