Happy Stretch Day. I have included updated hours for this upcoming holiday weekend below. We will have a nice stretch planned out for...

Hey CFQ. We worked on SPEED with our front squats on Monday and today's the day to bring that mindset to our heavy back squats. 85-87% is...

Oooooohhhh, happy Tuesday amigos. We haven't had a good death by in a long time. For those of you who aren't familiar with the idea, you...

Speed squat Monday. Woo-hoo. It's all about generating force quickly. We aren't looking for a solid lockout at the top of every rep...

Carrying on with our Sunday conditioning to compliment our super leg-heavy squat cycle, we have a cardio/stamina workout as well as an...

Please note:

Sick (good). Volume squats to finish the week off right! We tackled our front squats last week like this and we're doing it again, with a...

Hey CFQ. Happy stretch day. Feels like we've earned it! There are split squats as a strength option today, please bear in mind that we...

Happy Hump day! Here's one for the barbell lovers. Hang pow pows and some heavy deads. We've been loving the strict ring dips lately...

Big Squat day for this week. This is our heavy day folks. We'll be working 3 back squats at 85% of our, recently determined, 1 rep max...

Happy Monday folks. No squats today, but don't worry, they're coming up on Tuesday! We haven't done ring muscle ups in a while, so we'll...

Happy Sunday training! We're sticking with the conditioning theme for Sunday's during this squat cycle. Give those leggies a rest....

Happy Friday everyone. We're capping of the first week of our squat cycle with a big front squat VOLUME session. The goal here is to...

Hey CFQ. Lots of choice for our Active Rest/Stretch Day this week. ****We will be doing some FOAM ROLLING this Thursday, so if you have a...

Hey folks. No jokes today, we're digging into the speed/volume portion of our squat training with a quick and dirty Tabata Air Squat...

Hey CFQ, Sorry for the confusion. I'm not sure how that other workout for Tuesday was posted. Obviously some fool's idea of a sick, sick...

Wow. Just, wow. Looks like a tough one folks. Burpees are a highly effective exercise that combines strength training and cardiovascular...

Today's the day. We're starting our new SQUAT STRENGTH cycle this week, so our first course of business is to set a new back squat...

Nice little Sunday action for anyone in the market! Working the back with pullups and bent over rows. Nice combo!

March 31 - May 11 Here's an outline of our 6-week squat strength training program, running from March 31st to May 11th, 2025, using a...