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

Hey CFQ. Come in for an active recovery day of some mobility, followed by the choice of a strength piece, METCON or cardio work. Lots on the menu to satisfy all of your 2026 fitness goals.

Hey Crew. THIS POST NEEDS A RESPONSE FROM YOU! Please see below. We're into a whole new year of fitness. Let's take a minute to reflect back on what our goals were for 2025. Did you achieve your goal? More importantly, did you put in the effort to achieve your goal? Even if you wanted a ring mup and just didn't quite get there, I'm here to tell you that it's okay. Really. We need goals, but it's the everyday work to get there that truly counts. The work we put in, day to day,

Wow. Mid-week already. We're trucking along nicely here, and I have to say that the workouts have been a lot of fun to coach AND do. Enjoy the rest of this transition week. Touching on our snatches today along with OH Squats at the same weight. There's a fitness version for those who don't want to snatch a barbell today. Snatching the DB will get you a similar stimulus as a barbell but will allow you to change up the orientation of your shoulder in the pull and catch OH. For

Here we go CFQ. It's Tuesday and we're marching along with our last week of transition before we get down to work in our OPEN PREP Cycle. Today looks like fun! We don't play with landmines very often, so looking forward to that explosive Post-Metcon piece.

Here we go CFQ! The last of our three-week transition before starting up our OPEN PREP CYCLE. Even if you aren't overly interested in participating in the OPEN this year, you can take advantage of this cycle to build your engine! i.e. get fitter, live better, all that great stuff =) Have fun folks. There's a fitness racing piece also included here to whet your endurance whistle. Look forward to 18.2 and 18.2a coming up on Friday. It's a fun one. Here's a video of Canadian Boy

Happy Sunday CFQ. If you're in the gym by yourself, please exercise extreme caution when using ropes for climbing. if you aren't 100% comfortable climbing ropes, please use another upper body pulling exercise instead. You can do floor to standing rope climbs, rope rows, ring rows, pullups, bent over rows (barbell or dumbbell), banded rows, banded lat pulldowns...etc. There are lots of options.

Hey folks. Welcome to a brand new year here at CFQ! We're excited to be continuing our programming with HWPO. They provide a great mix of classic CrossFit programming and structured training cycles to help us all be the very best/fittest versions of ourselves as we can be! You're all doing a great job, keep it up. This stuff isn't easy, as you know. Whenever you feel like you aren't progressing or that you aren't exactly where you thought you might be, try to remember where y

Hey CFQ! I'm really happy, and excited to be starting a whole new year with you all. Our first year in the new gym has been a great experience and we will continue to improve as we roll into 2026. We're always game to listen to your questions, comments or concerns. if you have an idea of how we can improve some aspect of our amazing community, please don't hesitate to reach out. OPEN GYM all day on Thursday. If you’re stuck at home and can't make it in, you can easily turn th

Hey CFQ. Remember, we only have 2 classes in the afternoon today. 3:30 and 4:30. New Year's Day will be Open Gym all day=) There's a team version of today's workout if you want to share the load with a friend. Oh, those double tap burpees... what a way to end 2025!

Hey CFQ, it's Tuesday already? Lots of on vacation this week, so plenty of time to comew in for some fitness. Fun interval-style workout today, followed up with an upper body pulling strength piece.

Happy Monday CFQ. This is number 2 of 3 transition weeks before we start our OPEN PREP Cycle. New Year's Eve is on Wednesday, which throws a bit of a wrench into the plan, there's an updated class schedule for you to check out. Please see below for the week's outline as well as the afternoon class schedule for Wednesday. The workouts this week are all simpler, by design, and the idea is to have some fun while working off some of our holiday excesses. The weekly FITNESS RACING

Hey CFQ. As we finish out 2025, we have an updated class schedule for New Year's Eve. Please see our class hours below. We're going to lock up after the 4:30 class so everyone can spend some time with their families. Get in early for your last workout of 2025! Thanks again to everyone for making our little gym family such a wonderful crew to be a part of. New Year's day will be OPEN GYM all day.

Catching up on a little fitness after the food coma of the holidays? Here's a little sumthin' for you to chew on. Sumo Deadlifts and a pretty sweet AMRAP 18. Nothing like a few fist-fulls of deadlifts to get the old metabolism fired up.

Today is OPEN GYM all day, so here's a little turkey burner if you happen to be in for some fitness. There's some Bench Press for those of you who missed your weekly bench sesh yesterday.

Merry Christmas everyone! We hope you have a truly lovely day at home with your family today. Today would typically be a rest day for most of us, so take a few minutes between sips of coffee and Bailey's, bites of turkey and stuffing or little morsels of chocolate to stretch and let your body rest/decompress. Love you all.

1 more sleep! Reminder that we have only 1 coached class scheduled for today and it's at 08:00. Please sign up in WIX so Jen has an idea of how many people to expect. This is all about keeping it simple and sweaty. Get after it. Have a lovely Christmas Eve with your family and friends.

Two more sleeps till CHRISTMAS!

Hey folks! This week will be an odd one, for sure. It's Christmas week and we're into week one of three transition weeks. Please see the schedule for Christmas below. There are a few open gym days on either side of Christmas and NOTE WELL that the gym will be CLOSED on Christmas.