Hey CFQ. Another stretch day is upon us. We're still trying to keep the choices limited to a manageable number, so I know some of you...

A longer AMRAP today to start and then we have a nice set of uneven lunges to finish the day. If you're in for open gym, this is what...

In preparation for our shoulder press (strict press) re-test coming up next week, we're tackling a 2 rep max press for the day. This will...

1 and 1/4 back squats! What a way to start the week. Holding tension throughout the 1/4 phase with the 3 second pause will be tough but...

Good morning everyone! Here's a Sunday SWEAT to to help work off a few Spring Fling celebratory beverages. We had a great day in the gym...

Our volume pressing for the week! We just did a three rep max on Wednesday so you should have a pretty good idea of what a heavy 3 feels...

Looking forward to a nice stretch? We're going to try to simplify the Thursday programming a bit. There are two main choices today, an...

Working up to a 3 rep max shoulder press today! This is our intensity session for the week. Pretty simple goal for this session, just...

More maintenance squats, with a tempo and a classic 21-15-9. Make sure to choose a weight tha tallows you to work through the step-overs...

Hey CFQ. Here's your Monday workout and the lineup for the week. The details for the week aren't exhaustive, but this gives you an idea...

Happy June 1 everyone. Anyone interested in a little Sunday SWEAT?

We haven't snatched in a while, so these powers will be a great test! Fingers crossed for another beautiful day too, make those 200m runs...

Happy Thursday amigos! A nice stretch, some strict press, step ups, kb swings and burpees, burpees or burpees. Your choice. =) Looking...

Tackling a classic benchmark workout today. Annie, is my travel go to workout. All you need is a skipping rope and somewhere to do...

Hey crew. Sorry for the delay in sharing these! Reminder that these aren't currently offered as coached classes but are a great cardio...

We're doing some more pressing, but today is all about a vertical press with push press and wall walks to work the shoulders. Your chest...

Hey folks. Most of the HWPO world will be doing MURPH this Monday, but we haven'e been training for that, so we're going to be doing...

We're pleased to let you know that we have received the test results for our water at the new gym and it is completely safe to drink....