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

Hey CFQ. You may have already heard, but in case you haven't. We have some news... We will be starting a new Hyrox Cycle running on Wednesday at 7:30 and Sunday at 10:00. This is a separate membership or Add-On to your existing membership. Click the button and choose the Hyrox Free Trial to get started.

We're in it CFQ! What do we have in store for today? There's a tantalizing Snatch complex up first. Ideally, we'd like to see the complex completed unbroken, but it's not absolutely necessary. Your main focus today should be on the bar path! Keeping the bar close to your body as you extend (open) your hips, driving your elbows up and back before pulling yourself underneath the bar. Here's a great video from Catalyst Athletics on the hang snatch: And the Snatch:

We're almost in October! Wow. Starting the week off with some Rope Climbs, Running and Devil Presses! We're looking at 2:45-3:00 per round. Adjust your movement choices, reps etc. to make sure you're getting some rest in each work interval. DON'T forget about our first ever trial HYROX class on Wednesday night at 7:30! Sign up for the FREE TRIAL here... then register for the class like you would any other. Please notet that the Hyrox training piece included here is NOT the w

Happy Sunday my happy little fitness family! Just a little something to ease that need for some physical activity =) A note: each shuttle run is 50'

Hey CFQ. Just a quick note to let you know that next Wednesday is a holiday, but we will be running all classes as per the usual! Don't forget we also have our FIRST HYROX class at 7:30 that day and it's FREE for anyone and everyone to try. Please "buy" the Hyrox Free Trial from our website so you can sign up. PLEASE signup so we know who's coming. Thanks

Hey Folks. Happy end-o-the week. We're going to finish off the week with Front Squats to keep us honest and a simple AMRAP 10 of Hang Power Cleans (using our most recent clean and jerk weight for a %) and Burpee Pullups. There are Burpee Chest To Bar for extra challenge if you're up for it!.

So much for the first week of school...September is almost done! Moving right along here. We have a really nice mobility session setup for you today and a great lineup of fitness options to scratch that itch. The AMRAP is posted as a 25 min effort, but if this is your Active Rest day, 20 mins is more than enough. If you haven't been able to get in much this week and this is your first big workout, then fill your boots and maximize the full 25. We did some bench press waves la

Hey CFQ. It's Clean and Jerk day! Just like the snatch on Monday, we'll be taking 20 mins to build up to a 1 Rep Max/Heavy for today clean and jerk. KEEP this number handy as we'll be referencing it regularly in the near future. If you want to spend the entire class working on your C&J, please do! The METCON should be considered optional, kind of like the "cherry on top". If you do get into the METCON today, choose a weight for your deadlifts that allow you to do the 9 reps U

Hey everyone. I hope you had an amazing start to your week! We're carrying on with some Bar Muscle up work. I know some of you aren't interested in Bar Mups AT ALL, so we will have a simple EMOM on the board for you to work through instead of the Technical Skill stuff. Working through the progressions can be good for you, even if you have zero interest in actually doing a muscle up, so We encourage you to follow along anyway =) There will also be an option to do Chest to Bar

Happy Monday CFQ! We start our OLYMPIC WEIGHTLIFTING cycle today, and we're going to lead off with finding a 1 RM SNATCH. These are intended to be Squat Snatches, but of course you can hold with a power snatch if you have some low body issues. If you just don't feel comfortable with the skill level of completing a squat snatch, keep your weight light and practice the technique BEFORE trying to load the bar up with weight. The second piece, the METCON, should be considered OPT

This is all about moving your body and getting a good sweat in. Nothing fancy, just running, rowing, burpees and situps. Get after it.

Friday already? No way! Our last regular day of Bring A Friend week and we've had a lot of fun so far, let's keep it up. The strength piece is METCON-Adjacent today...which means your heart-rate will be much more elevated and we'll be breathing heavier than usual, but you aren't meant to race through this "FOR TIME". Work through the movements and as long as you're adhering to 3:00 or slightly less per round, you're doing great. The FOCUS is the FRONT SQUATS, and the other tw

Hey hey CFQ, Thursday is a GREAT day to bring a friend to the gym for their first CFQ experience. The stretch offers them a good chance to meet other members and get acquainted with the space more gradually. Keeping their fitness to a single piece for their first experience also helps ease the intro. We have a Bench Press "waves" sesh lined up with a simple version for new folks to learn the ropes. There's also a straightforward snatch and running/biking workout that someone,