Fri-YAY! 20092024
We made it to Friday folks! We've had a few longer workouts this week, with a real grindy vibe. Friday is a bit of a step back with a...
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strmchl
- 1 day ago
- 1 min
Stretch Day! Thursday 19092024
Hey crew. Another stretch day is upon us. We have another opportunity to work on our Bar Mups as well. Please note the box height change...
63 views0 comments
strmchl
- 2 days ago
- 1 min
Wednesday 18092024
Hey! Of course, we don't have any 12 lb wallballs, but if the weight on the ball is your limiter...we have many different weights...
89 views0 comments
strmchl
- 3 days ago
- 1 min
Tuesday 17092024
This is our long one for the week folks! Lots of reps, not too much impact, plenty of cardio. Pace yourself on the burpees, row...
123 views0 comments
strmchl
- 4 days ago
- 1 min
Monday 16092024
Starting the week off right! Some snatches, deadlifts and pull-ups! Got to love a good interval style workout! Prescribed rest baby! See...
95 views0 comments
strmchl
- Sep 12
- 1 min
Fri-YAY! 13092024
We've had a fair bit of overhead work this week, I know, and we just did a good chunk of ring dips on Wednesday, so our chests might be a...
91 views0 comments
strmchl
- Sep 11
- 1 min
Thursday 12092024
Happy stretch day! We've worked the shoulders, shoulders and shoulders this week, as well as legs, legs and legs, so there will...
58 views0 comments
strmchl
- Sep 10
- 1 min
Wednesday HUMP DAY! 11092024
We're Wednesday deep CFQ! Another go at our Bar Muscle up/Upper body pulling endurance. Try to maintain a more measured approach to these...
88 views0 comments
strmchl
- Sep 9
- 1 min
Tuesday 10092024
CFQ! Roll out those glutes and hips, lunges have a knack for getting these areas fired up! Another slightly different movement with the...
88 views0 comments
strmchl
- Sep 8
- 1 min
Monday, A Brand New Week! 09092024
Welcome to a new week CFQ! We're going to kick the week off with a grindy workout. Expect a little shoulder burn on this one and, yes,...
111 views0 comments
strmchl
- Sep 8
- 1 min
Fall/Winter Hours
Hey CFQ. Just a quick note to let you know that we are reverting back to our Fall and Winter hours at the gym. 3:30 in the afternoon will...
87 views0 comments
strmchl
- Sep 5
- 1 min
Fri-Yeah! 06092024
A fun workout to finish the week! Along with a few unique movements, we have a 1600m team relay to complete after the metcon. A little...
110 views0 comments
strmchl
- Sep 4
- 1 min
Stretch Day Thursday! 05042024
I'm feeling my chest today from those accessory db bench press...my leggies are a wee bit tender too... Don't worry, we'll have a nice...
66 views0 comments
strmchl
- Sep 3
- 1 min
Wednesday 04092024
Hey! So, sadly, we only have 130 lb sandbags...wuh-wahhhhhh, but there are a few hundos there! Surely we can share and all get along.
103 views0 comments
strmchl
- Sep 2
- 1 min
Tuesday 03092024
Welcome back CFQ! Thrusters and BAR MUPS?!?!?! 😍. Right into the Metcon this Tuesday, with some fun successories to finish the day. See...
116 views0 comments
strmchl
- Sep 1
- 1 min
OPEN GYM Monday 02082024
Hey CFQ, I hope you're enjoying your last long weekend of summer...It's been hot! There aren't any coached classes today but the gym will...
84 views0 comments
strmchl
- Aug 29
- 1 min
FriYeah! 30082024
Happy Friday folks! Get a good sweat in before hitting the KV Music Fest at Vito's! These cleans should be singles, with a good reset...
84 views0 comments
strmchl
- Aug 28
- 1 min
STRETCH DAY Thursday 29082024
Come out and enjoy a nice stretch this Thursday! There's a nice AMRAP to compliment and a few sorrenson holds for dessert. See you soon!
71 views0 comments
strmchl
- Aug 27
- 1 min
Wednesday 28082024
A few snatches and a few thrusters. What more could you ask for? Now, the thrusters are with a single kettlebell, and the prescribed...
98 views0 comments
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