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Friday 11072025
Happy Friday everyone. One workout on the docket for today, it's a biggie. If ring muscle ups aren't your thing and you don't ever expect...
strmchl
2 days ago1 min read
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Thursday 10072025
Hey crew. If you missed the 1 rep max deadlift test on Monday, you can catch up today. As per the usual, we'll have a nice stretch for...
strmchl
3 days ago1 min read
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Wednesday 09072025
Hola! We get a chance to use our new Deadlift numbers already. Your power clean weight should be based off of your new deadlift 1 RM. The...
strmchl
4 days ago1 min read
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Your Fitness Race Work!
Hey CFQ. For those of you who are following along with the Fitness Race training, here are two sessions for you to work through. Amy will...
strmchl
5 days ago1 min read
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Tuesday 08072025
We're going to tap into all of the pressing strength we have developed over the last few months and work on some heavy split jerks today....
strmchl
5 days ago1 min read
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Monday, The Week Ahead, AND The Start Of A NEW Cycle
Hey hey CFQ! This is week ONE of our new PULLING CYCLE. We're going to be using our Deadlift as a benchmark and today's the day to test...
strmchl
6 days ago1 min read
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Sunday, Fun-day 07072025
Wow. Quite possibly the sexiest, most awesome and sweat inspiring EMOM ever offered is here for your Sunday fitness pleasure. Minute 4...
strmchl
6 days ago1 min read
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Friday 04072025
TGIF my friends. Overhead pressing for the win today folks. Also, it looks like 21-15-9, or in this case 9-15-21 is our METCON theme for...
strmchl
Jul 31 min read
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Thursday Stretch Day and Special Classes
Happy Thursday everyone! If you haven't had a chance to try out one of our BRAND NEW Endurance Fitness classes, come on out! The 5:30...
strmchl
Jul 21 min read
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Wednesday 02072025
Happy Hump Day CFQ! It's Wednesday already? Hope everyone enjoyed their Canada Day off. Big back squat day into a real push-pull duo with...
strmchl
Jul 11 min read
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CANADA DAY Tuesday July 01, 2025
Hey CFQ! Happy Canada Day:) Just a friendly reminder that Michael will be opening up the gym at 06:00 today and the rest of the day will...
strmchl
Jun 301 min read
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Monday June 30, 2025
Hey CFQ. Starting the week off with a strength movement we haven't tackled in a while, HEAVY reverse lunges! Carrying on our leg theme!...
strmchl
Jun 291 min read
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Sunday 29062025
Sweet Sunday Sweat incoming. Here's a nice EMOM for you. Only 12 mins though, so you're going to want to hustle on each minute! Don't...
strmchl
Jun 281 min read
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CANADA DAY Holiday Tuesday July 01, 2025
Hey crew. Just a heads up to let you know that next Tuesday is Canada Day and we will have the gym set as OPEN GYM all day. I will be...
strmchl
Jun 271 min read
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Friday 27062025
We're finishing the week with a grind. The weight on your front squats should be tough but manageable for the 5 reps. The TTB, or...
strmchl
Jun 261 min read
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Thursday, Stretch Day and Something NEW!
Happy Thursday folks. We have the usual Thursday lineup for you. 20ish minute stretch followed by your choice of a strength-type movement...
strmchl
Jun 251 min read
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Wednesday HUMP DAY! 25062025
Just like our cleans last week, we're taking on a few sets of 2 heavy power snatches. We haven't tackled Nancy in a long time! running...
strmchl
Jun 241 min read
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Tuesday 24062025
Another great opportunity to work on some higher skill gymnastics! Even if you never plan on trying a ring muscle up, the progressions...
strmchl
Jun 231 min read
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Monday 23062025
Big METCON today! we're chewing through 3 AMRAPS with varying but very simliar movements. Weights and technical difficulty decrease as...
strmchl
Jun 221 min read
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