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...

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...

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...

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...

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....

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...

Wow. Quite possibly the sexiest, most awesome and sweat inspiring EMOM ever offered is here for your Sunday fitness pleasure. Minute 4...

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...

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...

Hey CFQ. I apologize! I had this made up and ready to share on Sunday night, I just forgot to include it with the post. We may be halfway...

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...

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...

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!...

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...

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...

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...

Happy Thursday folks. We have the usual Thursday lineup for you. 20ish minute stretch followed by your choice of a strength-type movement...

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...

Another great opportunity to work on some higher skill gymnastics! Even if you never plan on trying a ring muscle up, the progressions...

Big METCON today! we're chewing through 3 AMRAPS with varying but very simliar movements. Weights and technical difficulty decrease as...